Good Sources of Dietary Fibre
By Rebecca Walton, wlr team
ShareAs 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.
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 |
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 |
We have a healthy version of the cereal diet on wlr. Great for peope who want to lose weight while keeping it simple.
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 |
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 |
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 |
More on High Fibre
To see how this all fits together, take a look at our high fibre diet plan. This one is tailored for people who want to lose weight so is quite low in calories. If you just want to build more fibre into your everyday eating simply increase the portion sizes to suit you.
You can find more info about the benefits of eating plenty of fibre in general and for weight loss, in Dietitian Juliette Kellow's review of high fibre diets.
Juliette also has some advice for getting more fibre rich foods into your diet.
Make High Fibre Work for You
The wlr High Fibre plan gives menus for 7 days so you can see how to build more fibre into your diet in a practical way - give it a try!
