5 Tips To Consume 
More Fibre

Dietary fibre is essential for good digestive health. But what is dietary fibre? 

Fibre can be categorized as soluble and insoluble, with insoluble fibre acting on intestinal transit to keep you regular, and soluble fibre helping to lower blood cholesterol and balance blood sugar levels.

The Canadian recommendation for daily fibre intake is:
  • 25 grams/day for women
  • 38 grams/day for men
According to Health Canada, most Canadians only consume half the daily recommended intake of fibre. Here are 5 tips to help you increase your fibre consumption.
  • 1. Opt For Whole Grains

    Whole grains have the highest fibre content compared with other types of grain. Examples include barley, brown rice, oatmeal, buckwheat and popcorn. There is also a large variety of bread, pasta and crackers that are made with whole-grain flour. 


    To make healthier choices at the grocery store, always read the Nutrition Facts table. Choose foods with at least 2 to 4 grams of fibre per serving.

  • 2. Eat Your Legumes

    Legumes like chickpeas, dried beans, and lentils are an excellent source of dietary fibre. They contain between 11 and 16 grams per portion of 250 ml (1 cup). 


    Try incorporating legumes into your diet gradually, to avoid gas and bloating. Another trick is to rinse canned legumes first.

  • 3. Snack On Nuts

    Nuts and seeds are another simple way to add fibre to your diet. Since they are a high-calorie food, a small handful (approx. ½ cup) is enough for a snack.

  • 4. Don't Remove The Fibre From Your Fruits & Vegtables

    When you peel your fruits and vegetables, you reduce their fibre content, sometimes significantly. Avoid peeling thin-skinned fruits and veggies like carrots, potatoes, apples, peaches, pears, and even kiwis, if possible. 


    It’s best to eat your fruits whole as opposed to juicing them, as the juice, even if rich in pulp, contains little or no fibre at all. One exception is prune juice, which is rich in sorbitol, a substance with laxative properties.

  • 5. Consider Fibre Supplements

    If you are finding it difficult to increase the amount of fibre in your diet, your pharmacist may recommend a fibre supplement.

Good to know / Important Tips

  • If you’re starting to eat more fibre, be sure to drink plenty of water, as fibre needs water to be effective. Keeping a glass of water handy can be a good reminder to drink more.
  • In addition to eating more fibre, remember to be active on a regular basis. Physical activity stimulates the intestines to do their job.
  • If you still have regularity problems after trying these tips, ask your pharmacist for advice.