It's no secret that a high-fibre diet will do good things for your body. From controlling weight gain to keeping high cholesterol and heart disease in check, consuming enough dietary fibre is key to regulating your digestive system and fueling your body with good-for-you nutrients.
Some of high fibre food sources include beans and legumes, whole-wheat breads, oats and bran cereal and fruits and vegetables.
There is no one recommendation for the right amount of fibre to consume, but the range is from 25 g to 38 g (a smaller woman can aim for the lower number and an active man for the higher).
A couple of very important tips should be taken into account when starting to increase the fibre in your diet. Begin slowly and gradually – a high-fibre diet can cause bloating and intestinal gas, so you want to give your body a chance to get accustomed to the change. Once you're consuming more fibre, it's extremely important to drink plenty of fluids. A minimum of 8 -10 glasses of water a day should be your standard practice.
Use the drop-down menu below to access our seven-day, dietitian-designed meal plan and find tasty and nutritious ways to add more fibre to your diet.
To view our week-long meal plan PDF you will need Adobe Acrobat. If you don't have it, click the logo below for a free software download.
Breakfast • 2 pieces whole wheat toast • 1 tsp. jam • 1 c. skim milk • 1 banana |
Snack • 1 orange |
Lunch Whole wheat pita sandwich: • 1 whole wheat pita • 2 tbsp hummus • 1 cup Boston lettuce • 3 slices cucumber • ½ shredded carrot • ¼ avocado |
Snack • 2 cups air-popped popcorn |
Dinner Green salad: • 1 cup romaine lettuce • 6-10 grape tomatoes • 2 tbsp crumbled blue cheese • 1 Tbsp salad dressing |
Snack • ½ cup frozen yogurt or ice cream |
Daily fibre total: 33.2 g |
Breakfast • 1 cup yogurt • 5 strawberries • 1 toaster waffle • 1 cup orange juice |
Snack • 1 cup banana chips |
Lunch • 1 carrot, cut into sticks |
Snack • 1 oz. cheddar cheese • 4 whole-wheat crackers |
Dinner Arugula salad: • 1 cup arugula leaves • 6 sliced mushrooms • ½ sliced pear • 1 Tbsp balsamic salad dressing • 4 ginger snaps |
Daily fibre total: 38.4 g |
Breakfast • 1 cup high fibre cereal • 1 cup skim milk • 125 mL blueberries |
Snack • 1 cup fruit or flavoured yogurt |
Lunch Tuna arugula sandwich: • 170 g light tuna • ½ arugula • 6 kalamata olives • 2 slices French baguette • 1 nectarine |
Snack • 1 apple |
Dinner • 4 whole-wheat crackers |
Daily fibre total: 36.2 g |
Breakfast • 2/3 cup oatmeal (quick-cooking oats) • 1 tsp. brown sugar • 1 cup skim milk • 1 orange |
Snack • 1 pear |
Lunch • Leftover Quick curried lentil soup • ½ lavash flatbread • 2 celery stalks cut into sticks • 1 plum |
Snack • 1 granola bar |
Dinner • Black bean quesadillas Green salad: • 1 cup Boston lettuce • 6-10 grape tomatoes • ½ diced cucumber • ½ avocado |
Daily fibre total: 40.2 g |
Breakfast • ½ whole-wheat bagel with 1 slice Swiss cheese • 1 cup orange juice • 1 cup tea |
Snack • 125 mL almonds |
Lunch • 1 carrot cut into sticks • 1 cup skim milk |
Snack • 3 dried figs |
Dinner Green salad: • 1 piece toasted garlic bread • 1 cup mixed berries |
Daily fibre total: 37.3 g |
Breakfast • 1 cup milk • 1 plum |
Snack • 1 apple |
Lunch Green salad: • 1 cup lettuce • 5 cherry tomatoes • 1 oz feta cheese |
Snack • ¼ cup pumpkin seeds • 1 cup yogurt |
Dinner • 5 strawberries • 1 cup frozen yogurt |
Daily fibre total: 43.6 g |
Breakfast • 3 Buckwheat pancakes • 1 tbsp maple syrup • ½ cup blueberries |
Snack • 1 cup yogurt • ½ cup roasted almonds |
Lunch Fruit salad with cottage cheese: • 1 cup cottage cheese • ½ banana • 5 strawberries sliced • ½ apple • ¼ cup walnuts • 1 whole-wheat bagel |
Snack |
Dinner • 10 tortilla chips |
Daily fibre total: 37.5 g |
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