Nuts & Seeds

Almonds

Almonds have 3 grams of fibre per 1 oz serving. To add crunchy, flavorful fibre to cooked vegetables or entrees, sprinkle some on top. It takes about 1 cup of almonds to meet your daily fibre requirements. Almond butter contains fibre as well, but almond milk does not.

Pecans

1 cup of pecans will provide you with your daily fibre requirement. Pecans also have zinc, beta carotene, and other important nutrients. Toasted pecans are delicious on salads and in homemade baked goods.

Peanuts

Your favorite comfort food, peanut butter and jelly, is also high in fibre, especially when made with whole grain bread. It takes approximately 1 cup of roasted, unsalted peanuts to achieve 28 grams.

Walnuts

Walnuts, which are known for their heart-healthy omega-3 fats, can also help you meet your fibre goals if you eat about 2 cups per day. Mix some into a smoothie or use it as a topping on cereals and salads.

Chia

Chia seeds are a super food that you should include in your diet. They’re high in soluble fibre and make an excellent thickener for smoothies or a crunchy topping for yogurt. Each tablespoon contains 4 g of fibre.