|
Bread |
Serving size |
Soluble Fibre |
Insoluble Fibre |
Total Fibre |
|
Wholemeal |
1 slice (32g) |
|
|
2.0g |
|
White |
1 slice (32g) |
|
|
1.0g |
|
Fibre increased |
2 slices (56g) |
|
|
2.5g |
|
Cereals |
Serving Size |
Soluble Fibre |
Insoluble Fibre |
Total Fibre |
|
All Bran |
¾ cup (45g) |
|
|
12.5g |
|
One Minute Oats |
½ cup (45g) |
|
|
4.5g |
|
Rolled Oats |
½ cup raw (55g) |
|
|
4.0g |
|
Weetbix |
2 biscuits (30g) |
|
|
3.5g |
|
Rice-brown |
1 cup cooked (160g) |
|
|
3.0g |
|
Rice-white |
1 cup cooked (175g) |
- |
1.5g |
1.5g |
|
Nuts |
Serving Size |
Soluble Fibre |
Insoluble Fibre |
Total fibre |
|
Almonds |
50g |
|
|
4.5g |
|
Cashews |
50g |
|
|
3.0g |
|
Fruits |
Serving Size |
Soluble Fibre |
Insoluble Fibre |
Total Fibre |
|
Apple |
1 medium cored (150g) |
0.4g |
2.6g |
3.0g |
|
Avocado |
½ large (110g) |
|
|
1.5g |
|
Bananas |
1 small (120g) weighed with skin |
0.5g |
1.5g |
2.0g |
|
Grapes |
100g |
|
|
1.0g |
|
Kiwi Fruit |
1 average (90g) |
|
|
3.0g |
|
Mango |
1 medium (250g) |
|
|
5.0g |
|
Melon –Rock |
Fresh cubed,1cup (160g) |
|
|
1.5g |
|
Olives-Medium |
6 Black (40g), 6 green (50g) |
|
|
1.5g |
|
Oranges |
1 medium (180g) |
|
|
3.5g |
|
Passionfruit |
1 average (40g) |
|
|
3.0g |
|
Paw Paw |
Fresh,cubed (100g) |
|
|
2.5g |
|
Peaches |
1 medium (140g) |
|
|
2.0g |
|
Pears (Packham) |
1 medium (160g) |
|
|
4.0g |
|
Pineapple |
1 slice (120g) |
|
|
2.5g |
|
Prunes |
pitted (50g) |
|
|
6.5g |
|
Raisins |
30g |
|
|
1.5g |
|
Strawberries |
½ Punnet (125g) |
|
|
3.0g |
|
Vegetables |
Serving size |
Soluble Fibre |
Insoluble Fibre |
Total Fibre |
|
Baked beans-canned |
½ cup (110g) |
1.0g |
3.5g |
4.5g |
|
Beans-fresh |
½ cup |
0.3g |
1.2g |
1.5g |
|
Broccoli |
100g |
|
|
4.0g |
|
Brussell sprouts |
100g |
|
|
3.5g |
|
Cabbage |
½ cup raw (40g) |
|
|
0.5g |
|
Carrot |
½ cup cooked (70g) |
|
|
3.0g |
|
Lettuce |
2 leaves cos or iceberg |
- |
0.5g |
0.5g |
|
Potato-Baked/skin |
1 (200g) |
|
|
2.5g |
|
Potato-chips/thick |
100g |
|
|
3.5g |
|
Pumpkin |
cooked (85g) |
|
|
1.5g |
|
Spinach |
1 cup,raw (35g) |
|
|
1.0g |
|
Tomatoes |
1 medium raw (160g) |
|
|
2.0g |
