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:
- Legumes such as dried beans, lentils, peas, soybeans
- Nuts and seeds
- 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.
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:
- Always look at the Nutrition Facts table to choose and compare foods.
- Try alternatives to meat such as beans, lentils and peas.
- Add vegetables and fruit to your grocery cart.
- Choose whole grain pasta and brown rice.
- Opt for whole grain or bran cereals that are high in fibre.
- Choose whole grain bread instead of white bread.
- Buy nuts or seeds. A small handful makes a quick and easy snack.
- Read the ingredient list and look for foods with whole grain or whole wheat 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.
- Policy for Labelling and Advertising of Dietary Fibre-Containing Food Products
- List of Dietary Fibres Reviewed and Accepted by Health Canada’s Food Directorate
- Interactive tools
- Using the Nutrition Facts table: % Daily Value (Factsheet)
- Interactive nutrition label
- Nutrition label quiz
- Eating Well with Canada's Food Guide
- Shopping tips
For more information
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