Sources of Dietary Fibre
By WLR Dietitian
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.
Further Information:
The F2 Diet, by Audrey Eyton.
The F2 Diet is a healthy way, not just to lose weight, but to
eat, forever.
The Complete F-Plan Diet, by Audrey Eyton.
Lose weight healthily without feeling hungry.
You can track your fibre and calorie intake with the food
diary and tools in Weight Loss Resources -
try it free for 24 hours.
|
