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High f i b re f oods

Wh at i s f i b re?

Fibre is the part of food that is hard for your body to break down and digest. It is found

grain products, fruits, vegetables, nuts, seeds, beans and legumes. Fibre soaks up liquid

in your body. When fibre goes through your bowel, it keeps the waste foods from

getting dried out. Your bowel movements are softer and easier when you eat a lot

of fibre. Fibre helps prevent constipation.

Cerea l f i b re i s the bes t t ype o f f i b r e to keep

y ou r c h i l d s bow e l s hea l t hy .

Ce rea l f i b re i s f ound i n c erea l s and w ho le g ra i n p r oduc t s .

H o w ca n I g i v e m y c h il d m o r e f ib r e ?

To give your child more fibre, choose foods from the lists on the next page.

Fibre is naturally found in plants such as grains, vegetables and fruits. It is also aningredient in other foods. Read food labels to see how much fibre is in one serving.

Aim to eat products that are a high source of fibre more often!

A f ood w i t h 4 t o 6 g ram s of f i b re i n one se rv i ng i s a H igh Sou rc e o f f i b re .

How m uch f i b re does m y ch i ld need?

Check the chart to see how many grams (g) of fibre your son or daughter needs athis or her age.

Age Boys Gi r l s

1 to 3 years 19 g 19 g

4 to 8 years 25 g 25 g

9 to 13 years 31 g 26 g

14 to 18 years 38 g 26 g

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Hamilton Health Sciences, 1999PD 4101 04/2008

dpc/pted/CH/HighFibreFoods-lw.docdt/April 22, 2008

High fibre foods

High f i b re foods

Breakfast foods Breads and m uf f i ns Pasta and r i ce cereals: oatmeal,

Red River

, Guardian

,Fibre One Honey

Clusters

, Corn Bran

whole wheat pancakes

or waffles

whole wheat toast

bran

oatmeal cornmeal

pumpernickel

rye

whole wheat

Wonder+ products

whole wheat pasta

Catelli Smart

pasta brown rice

Cook ies and bars Cracker s Snacks fig or granola bar

peanut butter or oatmeal

cookies

All Bran bars

Bowel Buddies

Nature Valley Fibre

Source+ Omega 3

whole wheat

Rye Crisps

Triscuit

all nuts

popcorn

Vegetab les

beets

baked potato with skin

beans (yellow or green) beans (legumes):

black, kidney, navy,

lentils, chickpeas

broccoli

brussel sprouts

carrot

cauliflower corn eggplant

mushroom

parsnips

peas

peppers (all colours)

pumpkin

spinach sweet potato

squash

tomato

Fru i ts

apricots

apples

banana

blueberries

blackberries

cherries

coconut

currants

cantaloupe

dates

figs

grapefruit

kiwi

mango

oranges

peaches

pears

plums

prunes

raspberries raisins

rhubarb

strawberries