Fibre has so many health benefits other than simply keeping our bowels regular. It slows digestion and keeps us feeling full for longer, helps with portion control and weight management, and keeps our blood sugar under control. For heart health, fibre specifically helps with controlling our blood pressure and lowering our cholesterol and triglyceride levels.
But, what is fibre?
Fibre is a carbohydrate that’s only found in plant-based foods – fruits, vegetables, legumes, grains, and nuts. But unlike other carbohydrates like sugars that get absorbed into our bloodstream, fibre simply passes through our digestive tracts. Even though our bodies don’t digest fibre, we still get something out of it!
What’s the difference between soluble and insoluble fibre?
Fibre is broken down into two different types: soluble and insoluble. Each of them plays an important role in helping to prevent disease and promote good health.
Soluble fibre absorbs water and turns into a gel-like substance as it goes through our digestive systems. This helps slow digestion and softens your stool so it goes through your gastrointestinal tract more easily. But that’s not all: Soluble fibre helps to lower LDL cholesterol, triglycerides, and total cholesterol. It also helps to control your blood pressure and blood sugar levels.
Foods that are rich in soluble fibre include legumes (beans and peas), oat bran, barley, quinoa; vegetables such as artichoke, squash, broccoli, carrots; and fruits that are rich in pectin, like apples, pears, berries, and bananas. It’s also found in psyllium, a common fibre supplement.
Insoluble fibre doesn’t absorb water or dissolve. Instead, it passes through the body in almost the original form it goes in! This added bulk (or “roughage”) helps to keep our bowels regular and prevent or relieve constipation. Insoluble fibre is found in whole-grain foods, brown rice, nuts, seeds, and colourful fruits and veggies (ones that are yellow, orange and red; or have dark leafy greens).
How much fibre do we need?
In Canada, women need 25 grams of fibre per day and men need 38 grams of fibre per day, but most Canadians only get half of that amount. To meet your fibre needs, Canada’s Food Guide recommends eating 6-8 servings of grain products and 7-10 serving of fruits and vegetables. Foods that contain 4 grams or more of fibre per serving are good sources of fibre.
Remember, serving sizes vary based on the foods you eat, so check out the Nutrition Facts table and review the chart below to see how your favourite foods measure up in fibre content.
|Food||One Serving||Fibre (grams)|
|General Mills Fibre 1TM||30g||13.4|
|Kellogg’s All Bran Buds®||30g (1/3 cup)||11.2|
|Bran flakes||30g (½ cup)||4.6-5.0|
|Oatmeal, cooked, large flakes||175mL (¾ cup)||2.8-3.5|
|Corn Flakes||30g (1 cup)||1.0-1.3|
|Whole grain, with seeds and bran||1 slice||4.1|
|Whole wheat, 100%||1 slice||2|
|Spaghetti, multigrain, cooked||125mL (½ cup)||6.0|
|Quinoa, cooked||125mL (½ cup)||2.6|
|Brown Rice, long grain, cooked||125mL (½ cup)||1.5|
|Spaghetti, white, cooked||125mL (½ cup)||1.3|
|White rice, long grain, cooked||125mL (½ cup)||0.4|
|Hummus||175 mL (¾ cup)||10.9|
|Kidney beans, cooked||175 mL (¾ cup)||8.4|
|Lentils, cooked||175 mL (¾ cup)||6.2|
|Chickpeas, cooked||175 mL (¾ cup)||5.5|
|Nuts and Seeds|
|Flaxseed, ground||30mL (2 tbsp)||3.9|
|Almonds, unroasted, unsalted||60mL (¼ cup)||3.6|
|Peanut butter, natural||30mL (2 tbsp)||2.5|
|Walnuts, unroasted, unsalted||60mL (¼ cup)||1.7|
|Apple, skin-on||1 medium||4.9|
|Berries, frozen||125mL ( ½ cup)||2.0-4.6|
|Blackberries||125mL ( ½ cup)||4.0|
|Dried prunes, no sugar added||60mL (¼ cup)||3.6|
|Blueberries||125mL ( ½ cup)||2.0|
|Dried apricots, no sugar added||60mL (¼ cup)||1.6|
|Green peas, cooked||125mL ( ½ cup)||3.7|
|Sweet potato, cooked||125mL ( ½ cup)||3.5|
|Corn on the cob||1 medium||2.8|
|Carrots, cooked||125mL ( ½ cup)||2.2|
|Broccoli, cooked||125mL ( ½ cup)||2.0|
|Rapini, cooked||125mL ( ½ cup)||1.8|
|Potato, cooked, skin on||125mL ( ½ cup)||1.5|
|Bell peppers, cooked||125mL ( ½ cup)||1.4|
|Kale, raw, chopped||125mL ( ½ cup)||0.9|
|Lettuce, raw chopped||125mL ( ½ cup)||0.3|
Source: Canadian Nutrient File Database