Foods High in Fibre

The following is general information. Please work with your clinician to find the best balance for you.

The Importance of Dietary Fiber

Dietary fiber is a type of carbohydrate that is essential for digestive health, maintaining a healthy weight, and supporting heart health. Fiber helps regulate bowel movements, prevent constipation, and may lower the risk of certain chronic diseases, such as heart disease, diabetes, and certain types of cancer.

Recommended Daily Intake

The recommended daily intake of dietary fiber varies based on age and sex:

Adult Men: 38 g
Adult Women: 25 g

Foods High in Dietary Fiber

Food	Fiber Content (per serving)
Beans (Black)	~15 g (1/2 cup cooked)
Lentils	~7.8 g (1/2 cup cooked)
Chickpeas	~7.6 g (1/2 cup cooked)
Split Peas	~8.2 g (1/2 cup cooked)
Pear	~6 g (1 medium)
Whole Wheat Pasta	~6 g (1 cup cooked)
Brussels Sprouts	~4 g (1/2 cup cooked)
Artichoke	~6.9 g (1 medium)
Raspberries	~8 g (1 cup)
Pumpkin Seeds	~5 g (1 oz)
Broccoli	~2.4 g (1/2 cup cooked)
Quinoa	~5.2 g (1/2 cup cooked)
Whole Grain Bread	Varies (1 slice)
Apple	~4 g (1 medium)
Pear	~6 g (1 medium)

Sample meal plan targeting at least 30 grams of fibre:

    
            Meal
            Standard Menu
            Fiber Content (g)
            Fiber-Boosted Menu
            Fiber Content (g)
        

    
            Breakfast
            White toast with butter and jam
            1-2g
            Whole grain toast with avocado and chia seeds
            8-10g
        

            Lunch
            Turkey sandwich with white bread, chips, and soda
            2-3g
            Whole grain sandwich with turkey, veggies, and water
            7-9g
        

            Snack
            Granola bar (low fiber)
            2-3g
            Apple with almond butter or a handful of nuts
            5-7g
        

            Dinner
            Chicken breast with mashed potatoes and gravy
            2-3g
            Grilled chicken with quinoa and roasted vegetables
            10-12g
        

            Total
            
            7-11g
            
            30-38g
        

Tips on Where to Find Fibre

1. Legumes (lentils, chickpeas, black beans, kidney beans)

a. These are among the highest sources of fiber, offering around 15–18 grams per cooked cup.

2. Whole grains and whole grain products (oats, quinoa, barley, whole wheat bread)

a. A serving of whole grains like oats or quinoa can offer 4–6 grams of fiber per serving, and air-popped popcorn offers about 3–4 grams of fiber per 3-cup serving.

3. Fruits (apples, pears, berries, bananas)

a. An apple with the skin or a pear can provide 4–5 grams of fiber. Berries, like raspberries and blackberries, can pack up to 8 grams per cup.

4. Vegetables (broccoli, carrots, spinach, Brussels sprouts)

a. Vegetables are a great source, with broccoli and Brussels sprouts offering about 4–6 grams per serving.

5. Nuts and seeds (chia seeds, almonds, flaxseeds)

a. Nuts and seeds are fiber-rich; for example, a ¼ cup of chia seeds contains about 10 grams of fiber.

6. Root vegetables (sweet potatoes, carrots, beets)

a. Sweet potatoes provide around 4 grams of fiber per medium potato, while white potatoes (with the skin) offer about 2–3 grams of fiber per medium potato.

7. Avocados

a. One medium avocado contains about 10 grams of fiber, making it an excellent source.

Take a look at how easy it can be to boost your fiber intake by swapping ingredients over time. Small changes – like switching from white flour to whole grain options – can gradually increase your fiber consumption. These swaps not only add more fiber but also enhance the overall nutritional quality of your meals.

Some Recipe Ideas

1. Chickpea and Vegetable Stir-Fry:

- Sauté chickpeas with a variety of colorful vegetables like bell peppers, zucchini, and carrots.

- Toss with cooked quinoa or brown rice and a light teriyaki sauce.

- Estimated Fiber Content: Chickpeas (12.5 g per cup), Vegetables and Grains (varies)

2. Oatmeal with Mixed Berries and Nuts:

- Cook old-fashioned oats with water or milk.

- Top with a mixture of fresh mixed berries and chopped nuts.

- Estimated Fiber Content: Oats (4 g per cup), Mixed Berries (varies), Nuts (varies)

3. Black Bean and Corn Salad:

- Combine canned black beans, corn kernels, diced bell peppers, red onion, and chopped cilantro.

- Toss with a lime-cumin dressing.

- Estimated Fiber Content: Black Beans (15 g per cup), Corn (2.4 g per cup)

4. Whole Wheat Pasta Primavera:

- Cook whole wheat pasta and sauté an array of seasonal vegetables in olive oil.

- Toss the pasta and vegetables with a light tomato sauce.

- Estimated Fiber Content: Whole Wheat Pasta (6 g per cup), Vegetables and Sauce (varies)

5. Avocado and Hummus Wrap:

- Spread hummus on a whole wheat wrap and add sliced avocado, shredded carrots, and mixed greens.

- Roll up and enjoy as a quick and fiber-rich lunch.

- Estimated Fiber Content: Hummus (2.4 g per 2 tablespoons), Avocado (9.2 g per medium avocado), Wrap (varies)

6. Quinoa and Black Bean Bowl:

- Combine cooked quinoa with black beans, sautéed spinach, diced tomatoes, and sliced avocado.

- Drizzle with a creamy avocado-lime dressing.

- Estimated Fiber Content: Quinoa (5.2 g per cup), Black Beans (15 g per cup)

7. Fruit and Nut Yogurt Parfait:

- Layer Greek yogurt with a mixture of fresh diced fruits (such as apples, pears, and berries) and chopped nuts.

- Add a drizzle of honey or maple syrup.

- Estimated Fiber Content: Greek Yogurt (varies), Fruits and Nuts (varies)