High fibre foods

Good Sources of Dietary Fibre

By WLR Nutritionist Rosie Bourne

As well as including plenty of fibre-rich foods, this chart also includes some examples of foods that are lower in fibre so you can see how they compare.

To increase fibre in your diet, as a general rule, swap white, processed foods for brown, whole foods and eat plenty of fruit and vegetables.

According to current UK health department guidelines you should be aiming for a fibre intake of 30g a day. This is almost double what the average person currently consumes! The trick is to gradually build up the amount of fibre in your diet, your body needs time to adjust.

Use the list to give you some ideas for how you could start to increase your fibre intake.

Fibre in Beans and Pulses per 100g

Beans and Pulses

Food Serving size fibre per serving fibre per 100g
Aduki Beans (cooked) 100g 5.5 5.5
Baked Beans in Tomato Sauce Half Can (200g) 7.4 3.7
Black Eyed Peas Half Can (117.5g) 6.2 5.3
Broad Beans Half Can (97.5g) 6.6 6.8
Cannellini Beans 80g 4.5 5.7
Chickpeas 120g 5.5 4.6
Garden Peas (frozen) 90g 3 3.3
Kidney Beans Half Can (120g) 6.6 5.5
Marrowfat Peas 80g 3 3.7
Mung Beans 80g 2.4 3
Red Lentils (cooked) 100g 3.3 3.3
Soya Beans 80g 4.2 5.2
Fibre in grams per slice of bread

Bread

Food Serving size fibre per serving fibre per 100g
Brown Bread 1 medium slice (40g) 2 4.9
Dark Rye Crispbread 1 crispbread (10g) 1.5 15.2
High Bran Bread 1 medium slice (31g) 2.4 7.7
Multi grain bread 1 medium slice (50g) 3.3 6.5
rye bread 1 medium slice (25g) 1.1 4.4
Seeded Bread 1 medium slice (45g) 2.8 6.2
White Bread 1 medium slice (36g) 0.5 1.5
wholemeal bread 1 medium slice (36g) 2.1 5.8

Breakfast Cereal

Food Serving size fibre per serving fibre per 100g
All-bran 30g 4.5 15
Branflakes 50g 7.4 14.7
Cornflakes 30g 0.9 3
Fruit ‘n’ fibre 40g 3.6 9
Porridge (dry) 1 sachet (35g) 2.9 8.2
Shredded Wheat 2 biscuits (45g) 4.5 10.1
Unsweetened muesli 50g 4.3 8.6
Weetabix 2 biscuits (38g) 3.8 10
Fibre in fruit per serving

Fruit

Food Serving size fibre per serving fibre per 100g
Apples 1 medium (160g) 2.9 1.8
Bananas 1 medium (100g) 4.2 4.2
Blackberries 80g 2.5 3.1
Cherries 80g 1.3 1.6
Figs 2 figs (70g) 1 1.5
Grapefruit Half (160g) 2.1 1.3
Green Grapes 50g 0.4 0.7
Kiwi Fruit 2 kiwis (120g) 2.3 1.9
Olives 10 olives (30g) 0.7 2.5
Oranges 1 medium (145g) 2.5 1.7
Peaches 1 medium (125g) 1.7 1.3
Pears 1 medium (166g) 3.7 2.2
Plums 2 medium plums (180g) 3.2 1.8
Raspberries 80g 5.2 6.5
Red Grapes 50g 0.3 0.6
Strawberries 7 strawberries (84g) 1.1 1.4
Tomatoes 1 medium (123g) 1.5 1.2

Grains

Food Serving size fibre per serving fibre per 100g
Buckwheat (cooked) 100g 1.2 1.2
Bulgar Wheat (cooked) 100g 4.5 4.5
Couscous 120g 1.6 1.3
Millet (dry) 50g 4.3 8.5
Oats (dry) 30g 2.9 9.8
Quinoa (cooked) 100g 2.2 2.2
Wholemeal Flour 28g 2.5 9
Fibre in nuts and seeds per 100g

Nuts and Seeds

Food Serving size fibre per serving fibre per 100g
Almonds 24 whole nuts (36g) 2 5.6
Brazil Nuts 6 whole nuts (20g) 1.1 5.4
Cashew Nuts 16 whole nuts (28g) 1 3.4
Chia Seeds 10g 3.8 38
Coconut 45g 2.3 5.1
Hazel Nuts 28 whole nuts (28g) 1.8 6.5
Peanuts 28g 1.8 6.3
Pistachios 28g 10.3
Pumpkin Seeds 28g 1.1 3.9
Sunflower Seeds 28g 1.6 5.7
Walnuts 7 whole nuts (49g) 1.7 3.5

 

Fibre in rice per serving

Rice and Pasta

Food Serving size fibre per serving fibre per 100g
Basmati Rice (dry) 75g 0.4 0.6
Black Rice 75g 3 4
Brown Rice (dry) 75g 1.6 2.2
Durum Wheat, White Spaghetti (dry) 75g 1.1 1.5
Long Grain, White, Rice (dry) 75g 0.3 0.4
Whole Wheat Spaghetti (dry) 75g 6 8
Wild Rice (dry) 75g 1.3 1.7

Vegetables

Food Serving size fibre per serving fibre per 100g
Aubergine (grilled) 80g 1.3 1.7
Broccoli (steamed) 100g 2.3 2.3
Cabbage (raw) 100g 1.9 1.9
Carrots (raw) 1 medium (61g) 1.6 2.7
Cauliflower 80g 1.3 1.6
Celery 1 stalk (40g) 0.4 1.1
Courgettes (raw) 1 medium (224g) 2 0.9
Green Beans (raw) 80g 2.2 2.7
Kale 100g 3.1 3.1
Mushrooms 50g 0.6 1.2
Onions 1 medium (180g) 2.3 1.3
Peppers 1 medium (119g) 2.4 2
Potatoes, peeled (boiled) 150g 2.1 1.4
Potatoes, with skin (boiled) 150g 5 3.3
Rocket 80g 0.9 1.2
Spinach 80g 1.8 2.2
Sweet Corn (frozen) 80g 1.4 1.8

A High Fibre Diet

A high fibre diet can help you keep hunger at bay whilst you're watching the calories. Using the food diary and databases in WLR will help you track fibre and calories to lose weight at the rate you choose. You can try them free for 24 hours.

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