What Foods contain Fibre?
- No individual food contains the total amount of fibre you need to eat in a day in a portion size that would be palatable.
- Fibre-Lax is so rich in fibre that it's a very useful supplement to help you reach the target - see the chart below that shows the fibre content of psyllium (the source of fibre in Fibre-Lax).
- It's best to eat a varied diet, including a range of different foods containing a good source of fibre. Here are some of the best:
|
Food/Portion |
Calories |
Fibre g |
|
BRAN: per ounce (28g) | ||
|
Psyllium husk / powder |
8 |
23.5 |
|
Soya bran |
24 |
9.9 |
|
Wheat bran |
43 |
12.5 |
|
BISCUITS/CRISPBREADS: per biscuit | ||
|
Crisp-i-Bran |
19 |
2.9 |
|
Energen Brancrisp |
23 |
1.3 |
|
High fibre biscuits |
100 |
5.0 |
|
Oatmeal biscuits |
34 |
1.6 |
|
BREAD: per ounce (28g) | ||
|
Brown |
64 |
1.6 |
|
Granary |
67 |
1.6 |
|
High Bran |
57 |
3.1 |
|
Wheatgerm |
65 |
1.4 |
|
White Fibre |
64 |
1.7 |
|
Wholemeal |
61 |
2.4 |
|
CEREALS: per ounce (28g) | ||
|
All Bran |
70 |
8.0 |
|
Bran Buds |
74 |
7.4 |
|
Bran Muesli |
87 |
6.2 |
|
Bran & Oat Crunch |
103 |
5.4 |
|
Natural Muesli |
118 |
2.2 |
|
Porridge Oats |
115 |
4.0 |
|
Barley - half oz (14g) raw weight amount in average portion thick broth |
50 |
1.0 |
|
Brown rice - 2oz (56g) dry weight |
200 |
2.5 |
|
FRUIT: | ||
|
Apricots - 4oz (113g) diced or stewed (cooked weight) |
75 |
10.0 |
|
Blackberries - 4oz (113g) stewed/no sugar |
30 |
7.0 |
|
Blackcurrants - 4oz (l13g) stewed / no sugar |
30 |
8.5 |
|
Dates - 2oz (56g) dried, stoneless |
140 |
5.0 |
|
Figs - 2oz (56g) dried |
120 |
10.5 |
|
Prunes - loz (28g) dried with stones |
38 |
3.8 |
|
Prunes - l oz (28g) cooked weight stewed, no sugar |
85 |
8.5 |
|
Raisins - 0.5 oz (14g) |
35 |
1.0 |
|
Raspberries - 4oz (113g) |
30 |
8.5 |
|
Raspberries canned in syrup |
95 |
5.5 |
|
Sultanas - 0.5 oz (14g) |
35 |
1.0 |
|
LEGUMES: | ||
|
Baked Beans - 8oz (227g) small can canned in tomato sauce |
145 |
16.5 |
|
Kidney Beans - loz (28g) uncooked |
75 |
7.0 |
|
Kidney Beans 3oz (85g) boiled / canned) |
75 |
7.0 |
|
Haricot Beans - 1oz (28g) uncooked |
75 |
7.0 |
|
Lentils - 1oz (28g) uncooked |
125 |
5.0 |
|
Peas, dried - 1 /2oz (42g) uncooked |
120 |
7.0 |
|
Peas, fresh / frozen - 4oz (113g) raw weight boiled |
60 |
9.0 |
|
Peas, canned - 3.5 oz (99g) |
75 |
7.5 |
|
NUTS: | ||
|
Almonds - 1 shelled |
10 |
0.5 |
|
Brazil Nuts - I shelled |
20 |
0.5 |
|
Chestnuts - Ioz (28g) shelled |
50 |
2.0 |
|
Coconut - loz (28g) fresh |
100 |
4.0 |
|
Hazelnuts - loz (28g) shelled |
105 |
1.5 |
|
Peanuts - 1oz (28g) shelled |
160 |
2.5 |
|
Walnuts - loz (28g) shelled |
145 |
1.5 |
|
PASTA: | ||
|
Wholewheat - per oz (28g) |
105 |
2.8 |
|
PRESERVES: | ||
|
Peanut Butter- half oz (14g) |
88 |
1.0 |
|
VEGETABLES: | ||
|
Broccoli - 4oz (113g) tops, boiled |
20 |
4.5 |
|
Parsnips - 4oz (113g) boiled |
65 |
3.0 |
|
Potato / Baked - 7oz (200g) with skin |
171) |
5.0 |
|
Potato/Roast - 2oz (56g) |
90 |
1.0 |
|
Potato/Instant Mashed - 1 oz (28g) dry weight |
90 |
4.5 |
|
Potato/Crisps - per oz (28g) |
149 |
3.2 |
|
Spinach - 4oz (113g) boiled |
30 |
7.0 |
|
Sweetcorn Kernels - 3.5 oz (99g) canned |
75 |
5.5 |