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EVALUATINg FIBRE CONTENT: LET’S GET GOING!

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

10g

½ cup (20g) wheat or oat bran

5g

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

1 serving of a high fibre wheat bran cereal

1 cup (250ml) cooked oatmeal


2g

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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