| FIBRE |
VEGE- TABLES
(125ml, 1/2 cup or 1 small) |
FRUITS
(125ml, 1/2 cup or 1 small) |
BREAD & CEREALS
(125ml, 1/2 cup or 1 slice) |
BEANS, NUTS & SEEDS
(125ml or 1/2 cup) |
HIGH FIBRE
(More than 4gms per serving) |
Brussels sprouts, corn, parsnips, peas. |
Blackberries, dried dates, raspberries. |
Barley (cooked) Unprocessed Bran |
Kidney, lima, (all cooked) and baked beans, dried peas
and lentils (cooked) |
MEDIUM FIBRE
(2-4gms per serving) |
Beans (green), broccoli, carrot, eggplant, canned pumpkin,
spinach, winter squash, sweet potato, yam |
Apple, blueberries, boysenberries, cranberries, currants,
kiwi fruit, lemon, lime, dried lychee, orange, pear, prunes
(3) figs (3) rhubarb, banana |
Dark rye & 100% whole wheat flour Water crackers (3),
Rice cakes (2), Rye crispbread, Bran muffin Porridge, (rolled
oats) wild rice |
Peanut Butter (30ml or 2 Tbsp), cruskits (2 biscuits per
serve) |
| LOW MEDIUM FIBRE (1-2 gms per serving) |
Asparagus, beets, cabbage, cauliflower; onions, capsicums,
potato (with skin), radish, bean sprouts, tomato, turnip,
summer squash, snow peas, zucchini |
Applesauce, apricot, small banana, cherries, grapefruit,
peach, pineapple, strawberries, tangerine, nectarine |
Oatmeal (cooked), whole wheat pasta, brown rice, cracked
wheat, pumpernickel, rye & whole wheat bread, whole wheat
crispbread (2) |
Almonds & cashews (10), Peanuts (15), walnuts (6 whole),
sesame seeds (1 Tbsp), sunflower seeds (2 Tbsp) |
Note: The fibre content of commercial cereals is usually marked
on each package.
