Top 10 high-fibre foods list

Small changes - big impact

When it comes to fibre, small changes can make a big impact on your fibre intake and overall health. Fibre intake has been linked to reducing the risk of heart disease, diabetes, obesity and certain types of cancer.

Fibre intake goal:

Males 19-50 - 38 grams per day
Males 50+ - 30 grams per day
Females 19-50 - 25 grams per day
Females 50+ - 21 grams per day

Here are ten switches you can make for the biggest fibre impact.

Fibre-less food: Meat or poultry
Grams of fibre per serving: 0 g per 75 g or 2 ½ oz
Fibre-rich food: Red kidney beans
Grams of fibre per serving: 12 g per ¾ cup

Fibre-less food: Chicken noodle soup
Grams of fibre per serving: 2 g per 1 cup
Fibre-rich food: Lentil soup
Grams of fibre per serving: 12 g per 1 cup

Fibre-less food: Corn Flakes cereal
Grams of fibre per serving: 1 g per 1 cup (30g)
Fibre-rich food: Fibre first/ bran buds
Grams of fibre per serving: 12 g per 1/3 cup (30g)
Fibre-rich food: Bran flakes
Grams of fibre per serving: 5 g per 1 cup (30g)

Fibre-less food: Chili con carne
Grams of fibre per serving: 4 g per 1 cup
Fibre-rich food: Vegetarian chili
Grams of fibre per serving: 9 g per 1 cup

Fibre-less food: White pasta
Grams of fibre per serving: 3 g per 1 ½ cups cooked
Fibre-rich food: Whole wheat pasta
Grams of fibre per serving: 8 g per 1 ½ cups cooked

Fibre-less food: Chocolate chip muffin - Tim Hortons
Grams of fibre per serving: 2 g per muffin
Fibre-rich food: Raisin Bran muffin - Tim Hortons
Grams of fibre per serving: 5 g per muffin

Fibre-less food: Apple juice
Grams of fibre per serving: 0.1 g per ½ cup
Fibre-rich food: Apple
Grams of fibre per serving: 3 g per apple with skin

Fibre-less food: White rice
Grams of fibre per serving: 0.8 g per 1 cup cooked
Fibre-rich food: Brown rice
Grams of fibre per serving: 3 g per 1 cup cooked

Fibre-less food: Chips - regular
Grams of fibre per serving: 0.8 g per 10 chips (20g)
Fibre-rich food: Microwave popcorn
Grams of fibre per serving: 3g per 2 ½ cups (20g)

Fibre-less food: White bread
Grams of fibre per serving: 1 g per slice
Fibre-rich food: Whole grain bread
Grams of fibre per serving: 2.2 g per slice

Ten easy ways to incorporate fibre into your diet.

Adding fibre to your diet does not mean that you have to give up your favorite foods or change your life style. Here are some easy ways to incorporate fibre into your diet.