The Daily Value of fibre recommended for Canadian women is 25 grams and men 38 grams each day.
Fibre comes from plant sources and is an important part of a healthy diet. It helps maintain normal bowel function.
Types Of Fibre
There are two types of fibre, soluble and insoluble. Soluble fibre is acted upon by the normal bacteria in your intestines. Good sources of soluble fibre include oats, beans, dried peas, fruits, vegetables and legumes. Insoluble fibre is not digested by the body and increases intestinal transit. Wheat bran, whole grain products and vegetables are good sources of insoluble fibre.
How Much Fibre Do I Need?
Although the recommended amount of fibre is 25 grams for women and 38 grams for men, Canadians only consume about half that amount. You should do your best to get a healthy amount of fibre from the foods you eat each day. Some foods do have more fibre than others:
- beans, such as kidney, navy and pinto, have 4 - 8 grams in 1/2 cup
- brown rice — 3 grams in 1 cup
- fruits with skin, such as apples and pears, have 4 grams
- wheat bran cereals can have as much as 10 grams of fibre — check the label
- green peas have 4 grams in 1/2 cup
- green peas have 4 grams in 1/2 cup
To see an example of how to incorporate fibre into your meals, view our High Fibre Diet.
BenefibreTM provides a natural source of soluble fibre. Each serving of Benefibre provides 3 grams of fibre and is easily mixed into beverages or soft foods. For example, try mixing Benefibre Powder into any of the following:
- Water
- Pudding
- Milk
- Cereal
- Coffee
- Yogurt
- Pasta Sauce
- Gelatin
*Not recommended for carbonated or highly acidic beverages.
