Registered Nurses' Association of Ontario

Nursing Best Practice Guidelines

Food High in Fibers
Food and serving size Dietry fibre per serving Recommended Daily Serving Based on Canada's Food Guide
  • Whole-grain or rye bread (1 slice)
  • Whole grain bagel or pita bread (1/2)
  • Oat bran muffin (1/2)
  • Whole-wheat crackers (4)
  • Whole-wheat pasta, corn, or peas (1/2 cup)
  • Popcorn, air-popped (3 cups)
  • Wheat germ (1 1/2 tbsp.)
2 grams 6-7 servings of bread/ starches and cereals
  • Whole-grain or bran cereals, cold (1 ounce)
  • Oatmeal, oat bran, or grits (1/2 cup, dry)
4-8 grams Combined with bread and starches
  • Cooked-asparagus, green beans, broccoli, cabbage, carrots, cauliflower, greens, onions, snow peas, spinach, squash, canned tomatoes, potato with skin (1/2 cup)
  • Raw-broccoli, cabbage, carrots, cauliflower, tomatoes, celery, green peppers, zucchini (1 cup)
2 grams 7 servings
  • Apple, nectarine, orange, peach, banana (1 medium)
  • Grapefruit, pear (1/2)
  • Berries (1 cup)
2 grams Combined with vegetables
  • Garbanzo, kidney, lentils, lima, split peas, pinto beans (1/2 cup)
5 grams 2-3
Shelled Nuts, Nut butters and Seeds 
  • Almonds (10), walnuts (6) peanut butter (1 tbsp), peanuts (15), sesame seeds (1 tbsp), sunflower seeds (2 tbsp)
2 grams Combined with beans

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Referece: Eating Well with Canada's Food Guide - A Resource for Educators and Communicators. Info retrieved on July 14, 2011 

Reviewed by Gargi Pannu, RD., M.Sc
Clinical Registered Dietitian
Veteran and Community Centre
Sunnybrook Health Sciences Centre