Fibre is found in a lot of different foods, including whole grains and cereals, and fruits and vegetables. There are 2 types of fibre: soluble and insoluble. Insoluble fibre helps keep our bowels regular, while soluble fibre can help slow digestion, reduce cholesterol, and control blood sugar levels.

To ensure you're getting the recommended 10 g of soluble fibre and at least 25 to 38 g of total fibre (mixture of both soluble and insoluble fibre) daily, use this table to make a rough estimate of the amount of fibre in different foods.

Food source

Soluble fibre

Total fibre

Cereals and bread

 

 

1/3 cup bran cereal

1.4 g

10.1 g

1/2 cup cooked pasta (whole wheat & white)

0.5 g

2.0–3.0 g

 

1/2 cup brown rice (cooked)

0.5 g

1.5–2.5 g

1 bran muffin (medium)

1.4 g

2.6 g

2 slices of whole wheat bread

1.0 g

4.8–6.4 g

Vegetables

 

 

1/2 cup cooked Brussels sprouts

2.0g

3.0 g

3/4 cup lentils (cooked)

0.8 g

6.2 g

1/2 cup asparagus (cooked)

1.7 g

1.9 g

1 white potato (with skin)

1.1 g

2.9 g

1 cup of broccoli (cooked)

2.4–3.0 g

4.0 g

1/2 cup green peas (cooked)

0.8–1.3 g

5.6 g

1/2 cup green beans

1.0 g

1.6 g

Fruit

 

 

3 dried prunes

1.1 g

1.8 g

1 pear (medium)

1.1–1.5 g

5.0 g

1 banana (medium)

0.7g

2.1 g

1/4 cup dried figs

1.9 g

3.0–4.0g

1 apple (medium)

1.0 g

1.7–2.6 g