High fibre foods

Sources of Dietary Fibre

By WLR 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 ā€˜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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Books On Diet

The F2 Diet

Audrey Eyton's new diet book - a healthy way, not just to lose weight, but to eat, forever. The F2 Diet

| Updated: 04.08.09