Fibre is found in a lot of different foods including whole grains and cereals, and fruits and vegetables. To ensure you're getting the recommended 25 g to 30 g of fibre daily, use this table as a guide to help you make good food choices.

Food source

Amount of fibre

Cereals and bread

1/3 cup whole bran cereal

9-10 g

85 g multi-grain pasta (dry)

9.0 g

¾ cup bran flakes

4.4-5.3 g

½ cup brown rice

3.5 g

1 bran muffin (small)

3.0 g

2 slices of whole wheat bread

4.0 g

Vegetables

½ cup cooked spinach

2.6 g

¾ cup lentils (cooked)

6.7 g

1 medium artichoke (cooked)

4.8 g

1 baked potato (with skin)

4.6 g

1 cup of broccoli (cooked)

4.0 g

½ cup green peas (cooked)

3.0 g

½ cup green or yellow beans

2.0 g

Fruit

½ cup dried prunes

6.4 g

1 pear (medium)

5.1 g

1 banana (medium)

1.9 g

½ cup raisins

2.8 g

1 apple (medium)

2.6 g