Sources of Dietary Fibre
By Dietitian, Juliette Kellow BSc RD
As well as including plenty of fibre-rich foods, this chart also includes some low-fibre foods so you can see how they compare.
To increase dietary fibre, as a general rule, swap white foods for brown foods and aim for an intake of 18g of fibre a day.
| Food | Serving Sizes | Dietary Fibre Content (g) |
|---|---|---|
| Breakfast Cereals | ||
| All-bran | 6tbsp | 10.3 |
| Shredded Wheat | 2 | 4.4 |
| Branflakes | 4tbsp | 4.2 |
| Weetabix | 2 | 3.9 |
| Unsweetened muesli | 3tbsp | 3.4 |
| Fruit ‘n’ fibre | 4tbsp | 2.2 |
| Porridge | 1 bowl | 1.3 |
| Cornflakes | 5tbsp | 0.3 |
| Bread | ||
| Wholemeal bread | 1 slice | 2.1 |
| Granary bread | 1 slice | 1.5 |
| Brown bread | 1 slice | 1.3 |
| White bread | 1 slice | 0.5 |
| Cooked pasta and rice | ||
| Wholewheat pasta | 230g | 8.1 |
| White pasta | 230g | 2.8 |
| Brown rice | 180g | 1.4 |
| White rice | 180g | 0.2 |
| Fruit | ||
| Avocado | 1/2 small | 3.4 |
| Dried apricots | 6 | 3 |
| Orange | 1 | 2.7 |
| Apple | 1 | 1.8 |
| Peach | 1 | 1.7 |
| Banana | 1 | 1.1 |
| Strawberries | 100g | 1.1 |
| Grapes | 100g | 0.7 |
| Vegetables | ||
| Baked beans | 1 small can (200g) | 7.4 |
| Jacket potato | 1 medium (180g) | 4.9 |
| Frozen peas | 3 tbsp (90g) | 4.6 |
| Broccoli | 85g | 2 |
| Green beans | 90g | 1.7 |
| Red Lentils | 3 tbsp (90g) | 1.7 |
| Cabbage | 95g | 1.7 |
| Carrots | 60g | 1.5 |
| Cauliflower | 90g | 1.4 |
| Sweetcorn | 3 tbsp (90g) | 1.3 |
| Tomato | 1 | 0.9 |
| Lettuce | 30g | 0.3 |
| Nuts and seeds | ||
| Roasted and salted peanuts | 50g bag | 3 |
| Almonds | 6 whole | 1 |
| Sunflower seeds | 1tbsp | 1 |
| Peanut butter | 1tbsp | 0.8 |
| Brazil nuts | 3 whole | 0.4 |
NB: Serving sizes are based on medium portions.
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Further Information:
The F2 Diet, by Audrey Eyton.
The F2 Diet is a healthy way, not just to lose weight, but to eat, forever.
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Gareth was 19st 7lb, now 12st 10lb
"I got on a bike at 19 stone plus – felt awful, looked awful, went about 2 miles… Last week I did 60 miles! Who'd have thought it possible?"
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