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The Top Fibre Choices
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The Top Fibre Choices

Although it contains no vitamins & minerals and it can't be digested, dietary fibre is an essential ingredient in keeping our bodies regular and running smoothly. Yet most Canadians eat less than half the recommended amount of 25 to 35 grams of fibre per day. For kids aged three and up, the general rule of thumb is 5 grams plus their age. So a five year old would need about 10 grams of fibre a day.

This chart highlights the Top Fibre Choices. Try to make as many as you can part of your diet every day.

Fibre Options Portion
10 g plus Dietary Fibre
100% wheat bran high fibre cereal ½ cup
Beans (i.e. Kidney, Romano, black, baked) 1 cup cooked
5 to 10 g Dietary Fibre
Bulgur, cooked 1 cup
Whole wheat spaghetti, cooked 1 cup
high fibre bran flakes ¾ cup
fruit and fibre type cereal
Dates/Raisins & Pineapple/Banana/Coconut
¾ cup
Green Peas, cooked 1 cup
Raspberries 1 cup
Sweet Potato, baked with skin 1 medium
Pear 1 medium
3 to 5 g Dietary Fibre
Whole wheat bread 2 slices
Rye wafers 3 crackers
whole wheat cereal squares ¾ cup
Squash, acorn, butternut or pepper 1 cup
Potato, baked with skin 1 medium
Dried prunes 6
Broccoli and carrots, cooked 1 cup
Spinach and beet greens, cooked 1 cup
Seedless raisins 2/3 cup
Strawberries and blueberries 1 cup
Corn 1 (8 inch) ear
Less than 3 g Dietary Fibre
Brown rice 1 cup cooked
Barley ½ cup cooked
Oatmeal ½ cup cooked
Avocado ½ medium
Orange 1 medium
Almonds 1 oz (~30 almonds)
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