Good dietary sources of fibre

The recommended dietary intake for fibre is at least 30g a day. 

Most dietary fibre comes from wholegrain cereals, grains, fruits, vegetables, dried beans, nuts, seeds, peas and other legumes. The outer layer of a grain, which contains the most fibre, is removed in the refining process. This is why wholegrain foods like brown rice and wholemeal bread are such great sources of fibre – and why over-processed white bread and rice aren’t!

Benefits of fibre

• Helps prevent constipation
• Useful to help control weight
• Helps reduce the risk of bowel cancer
• Relieves the symptoms of haemorrhoids and diverticulosis
• Soluble fibre plays a role in lowering elevated blood cholesterol levels.

What has more than 5 grams of fibre?

• 1/2 cup of baked beans
• 3/4 cup cooked lentils
• 1/2 cup unprocessed bran
• 1/2 cup almonds
• 10 dates
• 1/2 cup blackberries
• 1 pear
• 5 prunes
• 1/2 cup raspberries
• 1/2 cup green peas

Click here for more ways to increase your fibre intake.