Grains

Barley

Is your winter barley consumption limited to a few bowls of soup? 2 cups of cooked barley per day will provide you with your daily fibre requirement. Increase the amount of this tender, chewy high-fibre grain in roasted vegetables or pilaf.

Whole grain pasta

Whole grain pasta can boost your fibre intake. One cup contains 5.46 grams of fibre, which is more than double that of white pasta. To get your daily fibre intake, you’ll need about 5 cups of cooked whole grain pasta, which may contain a significant amount of carbs or other nutrients.

Quinoa

Quinoa is high in protein and fibre, with 5.18 grams per cup, providing 40% more fibre than brown rice. However, 5.5 cups of cooked quinoa is required to meet the daily fibre requirement. Try adding it to your weekly dinner rotation.

Oats

Cooked oatmeal is an excellent source of heart-healthy soluble fibre, making it ideal for baking into cookies, muffins, or granola. With 4 grams of fibre per cup, 7 cups of oats equals 28 grams.

Popcorn

It takes 1.5 gallons of air-popped popcorn to get the daily fibre recommendation.  Experiment with your favorite herbs and spices.