Liz's Blog for a Healthier, Happier Life

How I Get 40 Grams of Fibre… Just At Breakfast

Fibre is critical to good health.  It’s good for your heart and digestive system.  It helps control your appetite, as well as your blood sugar.  The Institute of Medicine says women should get at least 25 grams daily and men 38 grams.  Most people get half as much as they need.  Our ancestors got far more!  I get a whopping 40 grams at just the first meal of the day.  Here’s how I do it.

My morning bowl of cereal contains the following:

1 cup Fibre First cereal = 26 g fibre

2 tbsp (30 mL) ground flaxseed = 4 g fibre

1 ½ (375 mL) cups mixed berries = 10 g fibre (including high fibre blackberries and raspberries)

Total = 40 grams of fibre

Please note: other super high fibre cereals include All Bran, Bran Buds and Fibre One (most contain 12 to 14 grams of fibre per half cup serving)

 As my day goes on, I get even more fibre by eating high-fibre whole grains, whole fruits and vegetables and beans.  I’m a fibre-eating all-star!  Are you?

Lessons Learned:

  • Super, high fibre cereals are loaded with fibre!  Add some ground flaxseed and berries and you’ve got one fibre-rich meal.


I’m a registered dietitian with a passion for peanut butter sandwiches and an undying love for chocolate. I’ve been researching, writing, and speaking about eating for optimal health for over 25 years. I have two wonderful daughters, love hiking year-round, and playing hockey in the winter. Perhaps, most importantly, I never let a good dance song go to waste!

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