The recommended daily value of fibre for Canadian women is 25 grams, and 38 grams for Canadian men each day. Fibre comes from plant sources and is an important part of a healthy diet. It helps maintain normal bowel function.


There are two types of fibre: soluble and insoluble. Soluble fibre is acted upon by the normal bacteria in your intestines. Good sources of soluble fibre include oats, beans, dried peas, fruits, vegetables, and legumes. Insoluble fibre is not digested by the body and increases intestinal transit. Wheat bran, whole-grain products,and vegetables are good sources of insoluble fibre.


Although the recommended amount of fibre for Canadians is 25 grams for women and 38 grams for men, Canadians only consume about half that amount. You should do your best to get a healthy amount of fibre from the foods you eat each day. Some foods do have more fibre than others:

  • beans, such as kidney, navy, and pinto, have 4–8 grams in 1/2 cup
  • brown rice has 3 grams in 1 cup
  • fruits with skin, such as apples and pears, have 4 grams each
  • wheat bran cereals can have as much as 10 grams of
    fibre check the label
  • green peas have 4 grams in 1/2 cup

To see an example of how to incorporate fibre into your meals, view our High–Fibre Diet.

Benefibre® provides a natural source of soluble fibre. Each serving of Benefibre® provides 3 grams of fibre and is easily mixed into beverages* or soft foods. For example, try mixing Benefibre® powder into any of the following:

  • Water
  • Pudding
  • Milk
  • Cereal
  • Coffee
  • Yogurt
  • Pasta Sauce
  • Gelatin

*Not recommended for carbonated or highly acidic beverages.