Top Ten Tips For Eating Fibre-packed Foods
- Eat the number of Grain Products Food Guide Servings recommended for you each day in Eating Well with Canada’s Food Guide.
- Make at least half of your grain products whole grain each day. Whole grains include whole wheat, whole oats/oatmeal, whole rye, whole grain corn, brown and wild rice, buckwheat, triticale, barley, bulgur (cracked wheat), and quinoa. Multigrain and 100% wheat products are not always "whole grain" so read the label.
- Eat breads and rolls made with whole grains such as whole wheat, wheat bran, mixed grains, dark rye or pumpernickel Have bran, oatmeal or whole-grain muffins.
- Choose whole grain or whole wheat bagels, pita bread, and flour tortilla wraps. Eat cereals containing whole grains, wheat bran, or oat bran.
- Check the Nutrition Facts table on package labels to find higher fibre products. Foods labelled “whole grain” are not always high in fibre. To be considered a “high” source of fibre products should contain 4 grams of fibre per serving or more.
- Try brown rice, as well as pasta and couscous made with whole wheat.
- Substitute whole wheat flour for some or all of the white flour in your recipes. Add dried fruit to muffins and cookies.
- Eat the number of Vegetables and Fruit Food Guide Servings recommended for you each day in Eating Well with Canada’s Food Guide. Berries, pears, green peas, Brussels sprouts and sweet potatoes are some high-fibre choices.
- Keep the skins and peels on some vegetables and fruit, and have the fruit or vegetable more often than its juice.
- Enjoy more meals made with beans, peas, and lentils (e.g. baked beans in tomato sauce, vegetarian chili, bean burritos, three-bean salad, falafel). Add beans, peas or lentils to soups and salads.
Find out about the Top Ten Tips for Eating More Vegetables and Fruit