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.
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.