Whole grains have the highest fibre content compared with other types of grain. Examples include barley, brown rice, oatmeal, buckwheat and popcorn. There is also a large variety of bread, pasta and crackers that are made with whole-grain flour. 

To make healthier choices at the grocery store, always read the Nutrition Facts table. Choose foods with at least 2 to 4 grams of fibre per serving.

Legumes like chickpeas, dried beans, and lentils are an excellent source of dietary fibre. They contain between 11 and 16 grams per portion of 250 ml (1 cup). 

Try incorporating legumes into your diet gradually, to avoid gas and bloating. Another trick is to rinse canned legumes first.

Nuts and seeds are another simple way to add fibre to your diet. Since they are a high-calorie food, a small handful (approx. ½ cup) is enough for a snack.

When you peel your fruits and vegetables, you reduce their fibre content, sometimes significantly. Avoid peeling thin-skinned fruits and veggies like carrots, potatoes, apples, peaches, pears, and even kiwis, if possible. 

It’s best to eat your fruits whole as opposed to juicing them, as the juice, even if rich in pulp, contains little or no fibre at all. One exception is prune juice, which is rich in sorbitol, a substance with laxative properties.

If you are finding it difficult to increase the amount of fibre in your diet, your pharmacist may recommend a fibre supplement.