The Nutrition Facts table is your first step when it comes to finding fibre.

The easiest way to learn about the nutrients in foods is to check the Nutrition Facts table on food labels. The Nutrition Facts table provides information on the serving size, calories and percent Daily Value (DV) of many key nutrients, including fibre.

Nutrient content claims on foods can also provide additional information. Health Canada regulates nutrient content claims and so if a food claims to be a "source of fibre", a "high source of fibre," or a "very high source of fibre," you can be assured that it does contain the levels of fibre for these claims:

• Source of Fibre = at least 2 grams of fibre per serving.
• High Source of Fibre = at least 4 grams of fibre per serving.
• Very High Source of Fibre = at least 6 grams of fibre per serving.

 

Fibre-At-A-Glance

Many foods commonly consumed in the Canadian diet contain little dietary fibre. The table below provides a guide to the typical fibre content of an average serving of a variety of foods.

 

Fibre-Up with These Simple Tips

Increasing fibre intake is relatively easy, and, thanks to new ingredients and processes, it also tastes better than ever before. The following tips provide a few ideas on how to start increasing daily fibre intake.

Boosting Fibre at Breakfast

"Breakfast is the most important meal of the day" is a great motto to follow. Breakfast provides fuel after the overnight fast to help wake up the body and mind, as well as many health benefits. For example, children who eat a nutritious breakfast have been shown to have healthier body weights, perform better at school, make healthier food choices throughout the day, have higher intakes of essential vitamins and minerals and consume more fibre.¹

Breakfast cereals are an easy way to boost fibre at this important first meal of the day. Simply switch to a high fibre cereal like Kellogg's Two Scoops Raisin Bran* or Mini-Wheats* cereal, or mix some All-Bran Buds* cereal with your usual favourite cereal. Add a glass of milk or yogurt and include a recommended serving from the vegetables and fruit food group and you have a nutritious start to the day.

Some other tips include:

• Add chopped fresh or dried fruit to breakfast cereals or yogurt.
• Mix a high fibre bran cereal like All-Bran Buds* cereal with yogurt
• Try a fruit smoothie made with fresh or frozen fruit instead of a glass of fruit juice.
• Switch to high fibre muffins (such as bran muffins). Try All-Bran* Original Classic Carrot Bran muffins.
• Make sure the bread you eat for toast provides fibre.

Super Snacks

Healthy snacks make an important contribution to daily intakes of vitamins and minerals, and provide a great chance to get more fibre. Think about snacks when shopping to make sure you have lots of tasty, healthy choices. Try to plan ahead and pack a healthy snack option for later in the day when you are away from home.

Great snack choices include:

• Popcorn.
• Fruit.
• Dried fruit and nut mixes.
• High fibre crackers or cereal bars like All-Bran* bars.
• Vegetables and hummus dip.

And do not forget, a bowl of high fibre cereal does not need to be just for breakfast - it also makes a great snack.

Lunchtime Treats

While rushing your way through each busy day, it can be difficult to come up with easy ways of eating a quick and healthy lunch. Taking time to eat a meal helps re-energize so you can be ready to face the rest of the day.

Here are some great and convenient suggestions for a fibre-full lunch:

• Order a bowl of vegetable or bean soup at the cafeteria or restaurant.
• Top yogurt with fruit and a high fibre cereal like All-Bran Buds* cereal.
• Try a baked regular or sweet potato in the microwave. Sweet potatoes especially make a tasty choice - and remember to eat the skin, too, for extra fibre and other nutrients.
• Enjoy a small salad with your sandwich, and top it with some bran cereal for an extra crunch.
• Use hummus or black bean dip as a sandwich spread in place of mayonnaise or mustard.

Dinnertime

With today's hectic schedules - between coming home from work or school and rushing off to an evening practice -there is less time available to prepare dinner.

Here are some quick and easy ways to boost fibre at dinnertime:

• Always include vegetables or a mixed greens salad.
• When making soup, add vegetables and beans to the recipe. Make a big batch of soup and freeze for a quick meals later on.
• When a recipe calls for breadcrumbs, use whole-grain breadcrumbs with fibre, or mix plain breadcrumbs with crushed bran cereal.
• Substitute part of the flour in recipes with crushed wheat bran cereal.
• Experiment with higher fibre legumes such as refried beans or chickpeas. Canned options are very convenient - just open and rinse.
• Chili is not the only way to enjoy beans, try adding different beans to casseroles and stews.
• Add extra vegetables to tomato sauce by grating in carrots or other vegetables.
• Brown rice may take a bit longer to cook than white rice, but it has a great nutty taste and can be used in most dishes in place of white rice.

Desserts

Many people enjoy finishing a meal with something sweet.

Here are a few simple was to increase fibre in desserts:

• For homemade baked goods, replace white flour with a 50:50 mix of white and whole wheat flours.
• Sprinkle fruit with toasted oats or a high fibre cereal like Kellogg's* Müslix* cereal for extra crunch.
• Try a baked apple that has been stuffed with chopped dates and honey, dried apricots and almonds, or banana and walnuts - and sprinkle some crunchy bran-based cereal on top.

References:
1. Rampersaud, G.C. et al. (2005). Breakfast habits, nutritional status, body weight, and academic performance in Children and adolescents. JADA 105: 743-760.