Just for the health of it...

Looking to add more fibre to your diet?

Looking to add more fibre to

your diet? 


Fibre, along with adequate fluid intake, moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fibre diet may also help reduce the risk of heart disease and diabetes as well as aiding in weight loss.

Women should try to eat at least 20 to 25 grams of fibre a day, while men should aim for 25 to 35 grams a day.  Unfortunately most people only consume between 10 to 15 grams per day - this is not enough.

Here's a look at the fibre content of some common foods. Read nutrition labels to find out exactly how much fibre is in your favourite foods.  Remember that fibre content can vary between brands so check the labels carefully.

Fruits 

Serving size 

Total fibre (grams)* 

Raspberries 

1 cup 

8.0 

Pear, with skin 

1 medium 

5.5 

Apple, with skin 

1 medium 

4.4 

Strawberries (halves) 

1 1/4 cup 

3.8 

Banana 

1 medium 

3.1 

Orange 

1 medium 

3.1 

Figs, dried 

2 medium 

1.6 

Raisins 

2 tablespoons 

1.0 

Grains, cereal & pasta 

Serving size 

Total fibre (grams)* 

Spaghetti, whole-wheat, cooked 

1 cup 

6.2 

Barley, pearled, cooked 

1 cup

6.0

Bran flakes

3/4 cup

5.3

Oat bran muffin

1 medium

5.2

Oatmeal, quick, regular or instant, cooked

1 cup

4.0

Popcorn, air-popped

3 cups

3.5

Brown rice, cooked

1 cup

3.5

Bread, rye

1 slice

1.9

Bread, whole-wheat or multigrain

1 slice

1.9

Legumes, nuts & seeds

Serving size

Total fibre (grams)*

Split peas, cooked

1 cup

16.3

Lentils, cooked

1 cup

15.6

Black beans, cooked

1 cup

15.0

Lima beans, cooked

1 cup

13.2

Baked beans, vegetarian, canned, cooked

1 cup

10.4

Sunflower seed kernels

1/4 cup

3.9

Almonds

1 ounce (23 nuts)

3.5

Pistachio nuts

1 ounce (49 nuts)

2.9

Pecans

1 ounce (19 halves)

2.7

Vegetables

Serving size

Total fibre (grams)*

Artichoke, cooked

1 medium

10.3

Peas, cooked

1 cup

8.8

Broccoli, boiled

1 cup

5.1

Turnip greens, boiled

1 cup

5.0

Sweet corn, cooked

1 cup

4.2

Brussels sprouts, cooked

1 cup

4.1

Potato, with skin, baked

1 medium

2.9

Tomato paste

1/4 cup

2.7

Carrot, raw

1 medium

1.7

 

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