Fruits, vegetables, whole-grain and fortified foods, beans, and legumes are good sources of both soluble and insoluble dietary fibre. Experts recommend including at least 5 servings of fruits and vegetables and choosing 6–11 servings of breads, cereals, rice, and pasta each day. And when you increase fibre, always remember to drink more beverages to keep the fibre moving through your digestive tract.

Below is an example of a diet with the recommended amount of fibre. Talk to a dietitian or nutritionist for specific dietary needs.


  • 1 bowl of bran cereal
  • Low-fat milk
  • Banana
  • Orange juice


  • Sandwich on whole-wheat bread
  • Apple with the skin
  • Side salad


  • Carrots & celery with low-fat ranch dressing


  • Chicken breast
  • Brown rice
  • Green beans
  • Whole-wheat roll


The sample diet above will provide you with good sources of fibre, but you can also enjoy fibre in these unique ways:

  • Benefibre® powder is great for cooking or baking
  • Raisins, berries, or nuts-add them to your oatmeal, cereal, or cookie recipe
  • Popcorn-try caramel corn with nuts
  • Celery sticks or apple slices with peanut butter
  • Beans-add to your casseroles
  • Carrots or spinach-chop finely and add to spaghetti sauce

With today's busy lifestyle, it can be difficult to eat healthy, home cooked meals. If you need to add fibre to your diet, try Benefibre®. Because Benefibre® powder is taste-free and non-thickening, you can add it to any beverage* or soft food. You can even cook with it.

Use only as directed.

*Not recommended for carbonated beverages.