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Aim to consume at least 30 g of fibre per day
FOOD | FIBRE(g) | FOOD | FIBRE(g) |
Bread per slice | Food with negligible or nil fibre | ||
White 25g | 0.7 | Meat, Fish, Poultry, Eggs | |
Brown 25g | 1.3 | Dairy Products: Milk, Yoghurt, Cheese, Icecream, Cream, | |
Wholemeal 25g | 2 | Fats, Oils, Butter, Margarine | |
Crispbreads:Rye, WholeWheat ea | 1 | Drinks: Water, Tea, Coffee, Soft Drinks, Fruit Juices, Beer, Wine, Alcohol, Cocoa, Milo, Ovaltine | |
Crispbreads:plain, ea | 0.5 | Confectionery: All except those with fruit, nuts, oats. | |
Breakfast Cereals, per 30g | Fruit | ||
All-Bran type | 9 | Apple, 1 medium | 4.5 |
Fibre Plus, 60g | 10 | Avocado 1/2 medium | 3 |
Sustain, 60g | 4 | Banana, 1 medium | 3 |
Weeties | 3 | Fruit salad, 100g | 1.5 |
Bran-Bix, each | 3.5 | Grapefruit,1/2 med. | 2.7 |
Vita-Brits, 1 biscuit | 2 | Orange, medium | 3.8 |
Weetbix, 1 biscuit | 1.5 | Peach, 1 medium | 1.5 |
Cornflakes | negl. | Pear, 1 medium | 3 |
Nutrigrain | negl. | Rockmelon, 1 cup | 2 |
Extra G | 2 | Tomato 1 medium | 1.5 |
Muesli, average | 3 | Watermelon, 1 cup | 0.5 |
Unprocessed Bran, 1 Tbsp(6g) | 2.5 | Canned, average 1/2 cup | 1.2 |
Wheat Germ, 1 Tbsp(8g) | 1.5 | Dried Fruit, 30g | 4 |
Porridge 1 cup 250g | 4 | Fruit juice | negl. |
Flour, pasta, per 100g | Vegetables, per 100g | ||
Flour, White | 3.5 | Ave for 1/2 cup | 3 |
Wholemeal | 9.5 | Baked Beans | 7.3 |
Pasta, white | negl. | Peas, Split | 5 |
Pasta, wholemeal | 1.5 | Nuts/Seeds aver. 30g | 3 |
negl. = Negligible