Free Canadian fibre reference. Look up your Health Canada / IOM Adequate Intake by age, sex, pregnancy and breastfeeding — informational only, not a prescription.
Free tool
Health Canada Adequate Intake
25g/day
Average Canadian intake is roughly 14–17 g/day (Statistics Canada, CCHS 2015), so most people are well under target. Aim for whole grains, beans, lentils, fruit and vegetables — added fibre powders should be a top-up, not the foundation.
Increase intake gradually over 1–2 weeks while drinking enough water to avoid bloating. There is no upper limit on fibre from food.
Cheat sheet · approximate fibre per serving
1 cup cooked black beans · 15 g
1 cup cooked lentils · 15 g
1 large pear with skin · 7 g
1 medium avocado · 10 g
1 cup raspberries · 8 g
2 slices whole-grain bread · 4 g
½ cup oat bran (cooked) · 6 g
1 medium sweet potato · 4 g
Where the numbers come from
Health Canada and the IOM set Adequate Intakes (AIs) instead of RDAs because there isn’t enough randomised-trial data to derive a precise daily requirement. The AIs are based on intake levels associated with the lowest population risk of cardiovascular disease in observational studies (~14 g per 1,000 kcal of food).
Why most Canadians fall short
Statistics Canada CCHS data shows average adult intake at ~14–17 g/day — roughly half the AI for women and well under half for men. The gap closes fastest by adding one or two whole-food sources per meal: a half-cup of beans in soup, swapping white toast for oat or rye, an apple instead of juice.
What the number doesn’t tell you
People with active inflammatory bowel disease (Crohn’s flares, severe ulcerative colitis) may be advised by their gastroenterologist to limitfibre temporarily. People with irritable bowel syndrome often tolerate soluble fibre better than insoluble fibre. These are individual cases — see a registered Canadian dietitian rather than relying on a single AI number.
This tool is for educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a licensed Canadian healthcare professional. Read our full disclaimer.