Fibre Basics
What nutrient helps with digestion?
Fiber
Fibre helps move food through the digestive system and supports regular bowel movements.
Does ground turkey contain fiber?
No.
Fibre is only found in plant-based foods.
Does fibre help with digestion or hydration?
Digestion.
Fibre supports gut movement and bowel regularity.
Meat contains fibre.
Myth
Fibre is only found in plant-based foods, not animal products.
True or False: Fibre can help keep blood sugar steady.
True.
Fibre slows down the absorption of sugar into the bloodstream.
Which has more fibre: a whole apple or apple juice?
Whole apple
Juice removes most of the fibre found in the fruit’s skin and pulp.
Which tortilla has more fibre: white tortilla or whole wheat tortilla?
Whole wheat flour tortilla
Whole wheat keeps the bran layer, which contains fibre.
Does fibre help you to feel full or increase your appetite?
Keep you feel full.
Fibre slows digestion and increases satiety.
Fruits and vegetables are good sources of fibre.
Fact
Most fruits and vegetables naturally contain fibre.
True or false: To get enough fibre, you have to change your whole diet
False
Small swaps, like choosing whole grains or adding beans, can increase fibre intake.
Name 2 types of fibre.
Soluble fiber and unsoluble fibre
Soluble fiber: Dissolves in water. It forms a gel-like material in the stomach that slows down digestion.
Insoluble fiber: Doesn't dissolve in water. It supports the movement of material through the digestive system and adds bulk to stool
Which has more fibre: red onions or canned corn?
Caned corn
Canned corn:0.48g per 20g
Red onion: 0.34g per 20g
Truth or False: Taking plenty of fibre helps to reduce the risk of type 2 diabetes.
Truth
Fibre helps regulate blood sugar levels.
Most Canadians are getting enough fibre every day.
Myth.
Most Canadians are only getting about half that much.
True or false: Fibre helps with weight loss and weight maintenance
True
Fibre increases fullness and may reduce overeating.
Which contains more fibre: 2 slices of whole wheat bread or 150g of whole grain rice
Whole grain rice
Whole grain rice: 5.2g per 150g
Whole wheat bread: 3.3g per 2slices
Which has more fibre: spinach or avocado?
Avocado
Spinach: 1.18g per 50g
Avocado: 3.34g per 50g
How much fibre do women (19-50 yeas old) need in a day?
25 grams per day.
Are ultra-processed foods usually high in fibre
Myth.
Processing often removes fibre from whole foods.
True or False: Eating enough fibre can support heart health.
True.
Fibre is linked to lower cholesterol levels and reduced heart disease risk.
How much is the average Canadian daily intake of fibre?
14g
Most Canadians consume far less than the recommended amount.
Which has more fibre: black beans or lentils?
Black beans
black beans: 4g per 50g
lentils: 3.6g per 50g
How much fibre do men (19-50 years old) need fibre in a day?
38 grams per day.
The Canadian Dietary Guide recommends filling half your plate with red meat.
Myth.
Canada's food guide recommends filling half of the plate with fruits and vegetables, which are rich in fibre.
True or False: Fibre is found in plant foods.
True
Fibre is an indigestible component of plant foods, including fruits, vegetables, legumes, nuts, seeds, and whole grains.