Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Fibre is found in the Nutrition Facts table.

What is fibre?

Fibre is a non-digestible carbohydrate found in plant foods. It is an important part of a healthy diet and plays many roles in the body. Fibre may help:

  • Bowel regularity
  • Lower blood cholesterol levels
  • You feel full longer

Where can you find fibre?

Fibre can be found in:

  • Fruits
  • Legumes such as dried beans, lentils, peas, soybeans
  • Nuts and seeds
  • Vegetables
  • Whole grains such as whole grain breads, cereals, crackers and pasta, brown rice, hulled barley, oats

How can you make a healthier choice?

  • For a healthy diet, increase the amount of fibre you eat.
  • Use the % Daily Value (% DV) in the Nutrition Facts table.
  • Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
  • Fibre is a nutrient you may want more of.

Fast facts

Canadian women need 25 grams of fibre per day and men need 38 grams of fibre per day. Most Canadians are only getting about half that much.

Helpful hints at the grocery store:

Use the nutrition facts table to choose and compare foods:

  • choose whole grain pasta and brown rice
  • choose beans, peas and lentils more often
  • add vegetables and fruits to your grocery cart
  • choose whole grain bread instead of white bread
  • opt for whole grain or bran cereals that are high in fibre
  • buy nuts or seeds. A small handful makes a quick and easy snack.
  • read the ingredient list and look for foods with whole grain at the beginning of the list

How is the % DV for fibre calculated?

The Daily Value used in nutrition labelling is based on 25 g of fibre for a reference diet.

For example, if the Nutrition Facts table shows 3 g of fibre, the product would have a % Daily Value for fibre of 12%.
(3 g ÷ 25 g) × 100 = 12 %.

Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.

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