HIGH FIBRE

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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 ‘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.

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Like most nutritionists and dietitians, I’m a big fan of high-fibre diets, not just because they can help to reduce the risk of health problems ranging from constipation and piles to heart disease and cancer, but also because they help to fill us up. This is crucial if we want to lose weight, but it’s also important in helping us to keep our weight steady, so that we avoid becoming overweight or obese in the future.

Juliette Kellow

The F2 Diet

Audrey Eyton's new diet book

The F-Plan Diet

The original Complete F-Plan Diet

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You can follow a high fibre diet using the food diary and database tools in Weight Loss Resources. Try it free for 24 hours.

Published: 20.12.2007

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