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Updated: Dec 14, 2022

Using the following chart, estimate your fibre intake for each day for the last three days.

Ideally, daily fibre intake should be over 30g, but many people don’t consume enough.

Grams Fibre

Food Item


½ cup (20g) wheat or oat bran


½ cup (80g) cooked beans, peas or lentils

1 serving of a high fibre wheat bran cereal

1 cup (250ml) cooked oatmeal


1 serving of a fruit or vegetable

1 serving of any whole grain food

1 slice of whole grain bread

½ cup (40g) whole grain pasta

½ whole grain bagel

1 slice rye crisp bread

½ cup (200g) cooked brown rice

Less than 1g

1 serving of refined grain

My average daily fibre intake is: ____ grams.

Note that whole-meal grains tend to have at least twice as much fibre as refined grains, and one serving of legumes provides a healthy boost of fibre.

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