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Fibre
You’ll really “flip” when you learn the benefits of this
important nutrient. Did you know that most Canadians
don’t get enough fibre? Perhaps that’s why we’re a bit
fuzzy about fibre facts such as what it is, why it’s so good
for us, how much we need and where to find it. Get to know
fibre now!
1
Why Flip for Fibre?
Fibre is fab in so many ways!
Let’s start with these three:
1. Weight Management. Fibre
promotes a healthy weight
by helping you feel full.
Also, higher fibre foods tend
to have fewer calories than
lower-fibre foods.3
2. Gut Health. Fibre is famous
for helping to promote
regularity. But did you
know that millions of
friendly bacteria feed on
fibre in the gut, which helps
keep the gut healthy and
running smoothly? 5
3. Chronic Disease. Soluble
fibre has been shown to
lower cholesterol and help
manage blood sugar levels.2
Lower cholesterol has been
shown to reduce the risk of
heart disease, while
management of blood
sugar levels may decrease
the risk of type 2 diabetes.6,7
What is Fibre?
Fibre is a natural component of plant
foods (e.g. grains, fruits, vegetables,
legumes) that the body cannot digest.
Fibres can also be extracted from
plant sources and added to other
foods. It is important to note that not
all fibres are the same; and different
fibres have unique health benefits.
Typically, fibres are categorized as
“soluble” or “insoluble.”
Soluble Fibre
Soluble fibres are able to absorb water
and form a gel in the intestine. Soluble
fibres help to promote feelings of
fullness and maintain healthy blood
cholesterol and blood glucose (blood
sugar) levels.2,3
Sources include psyllium, apples, pears,
legumes (beans, lentils, chickpeas), oats,
and barley.2
Insoluble fibre
Insoluble fibres absorb water in the
gut. However, instead forming a gel
when mixed with water, insoluble
fibres “bulk up.” This bulking action
promotes regularity and feelings of
fullness.2,4 Breakfast cereals, like
All-Bran* cereal, is made with Wheat
Bran Fibre, which is a great source of
insoluble fibre.
Sources include wheat bran, corn bran,
vegetables, and fruits.2
Important Tips
When you shop, “Flip for Fibre”
• Flip the package to read the Nutrition
Facts Table and check how much
fibre the listed serving provides.
Nutrition Facts
Serving 1 cup (34 g)
Amount per serving
Calories
Cereal
With
1/2 Cup
1% Milk
110
160
% Daily Value
Carbohydrate 27 g
9%
Fibre 5 g
20 %
11 %
20 %
In general:
• At least 2 g of fibre is a “source of
fibre”.
• At least 4 g of fibre is a “good source
of fibre”.
• At least 6 g of fibre is a “very high
source of fibre”.
• The amount of “dietary fibre” per
serving listed on a product’s
Nutrition Facts Table includes both
naturally-occurring and added
fibres.
Chew on this Surprising Fact
Whole grain does not mean “a source
of fibre.” Another great reason to
check the Nutrition Facts Table for the
level of fibre in your food.
How much fibre do you need? For people between
the ages of 19 and 50, the daily recommended
fibre intake is 25 grams for women and 38 grams
for men.2
How to Fibre Up!
• Choose foods with fibre. Get fibre
from nutritious foods such as
breads and cereals, beans, nuts,
veggies and fruits. Check the
Nutrition Facts Table for at least
2 grams of fibre per serving."
• Sprinkle and mix it. Top salads
and casseroles with Kellogg’s*
All-Bran* Original or All-Bran
Buds* cereal. Stir them into
yogurt and other cereals too.
• Go slow. Increase your fibre intake
gradually to avoid discomfort
such as gas and bloating.
• Don’t forget fluids. Drink plenty of
water and other fluids throughout
the day.
Try these simple exchanges to boost your daily fibre intake.
Choose this...
Instead of this...
To boost fibre this much...
Kellogg’s* All-Bran Original*
cereal (½ cup)
12 grams fibre
Puffed wheat cereal
(1 cup)
1 gram fibre
11 grams
Kellogg’s* All-Bran* cereal bars
Chocolate Chip (1 pouch)
4 grams fibre
Chocolate chip cookies
(2 cookies)
1 gram fibre
3 grams
Kellogg’s* Eggo* Plus Fibre Original
Waffles (2 waffles)
3 grams fibre
Buttermilk waffles
(2 waffles)
1 gram fibre
2 grams
Whole-wheat bread (1 slice)
2 grams fibre
White bread (1 slice)
1 gram fibre
1 gram
Carrot sticks (1 cup)
3 grams fibre
Cucumber slices (1 cup)
1 gram fibre
2 grams
Blackberries (½ cup)
4 grams fibre
Applesauce (½ cup)
1 gram fibre
3 grams
Sources: www.kelloggs.ca; Canadian Nutrient File 2010
For more information:
Dietitians of Canada:
www.dietitians.ca
Kellogg’s Nutrition*
www.KelloggsNutrition.ca
REFERENCES
1. Health Canada, Canadian Community Health Survey Cycle 2.2,
Nutrition. Nutrient intakes from Food. Provincial, Regional and National
Summary Data Tables: Vol 1. Health Canada, Ottawa (2004)
6. Livesey et al. Is there a dose-response relation of dietary
glycemic load to risk of type 2 diabetes? Meta-analysis of
prospective cohort studies. Am J Clin Nutr. 2013 Mar;97(3):584-96.
2. Institute of Medicine. Dietary Reference Intakes for Energy,
Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino
Acids. Chapter 7: Dietary, Functional, and Total Fiber. The National
Academy of Sciences. 2005. 338-419.
7. Detection, Evaluation, and Treatment of High Blood Cholesterol
in Adults (Adult Treatment Third Report of the National
Cholesterol Education Program (NCEP) Expert Panel on Panel III)
Final Report. Circulation. 2002;106: 3
3. Kristensen and Jensen. Dietary fibres in the regulation of appetite and
food intake. Importance of viscosity. Appetite. 2011 Feb;56(1):65-70.
4. Freeland et al. Acute effects of dietary fibre and glycaemic
carbohydrate on appetite and food intake in healthy males. Appetite.
2009 Feb;52(1):58-64.
5. Guarner and Malagelada. Gut flora in health and disease. Lancet.
2003; 361:512-519.
This information is not medical advice and should not replace consultation with your health care provider before
starting a new exercise program or eating plan.
* © 2014, Trademark of Kellogg Company used under licence by Kellogg Canada Inc.