Are You Eating Enough Fibre?

Foods high in fibre are what will make you healthy – not just in the short term but also throughout your life. Find out if you’re eating enough!

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foods high in fibre, a collage of healthy foods

Foods high in fibre

Want a healthy gut? Increase your fibre. Aim for between 25 to 35 grams of fibre per day. Use our cheat sheet of healthy foods to help you reach your goal.

The foods are divided into three groups: High, moderate and low. Just because a food is low, that doesn’t mean you should avoid it. Instead, it’s meant to help you understand how much fibre you’re eating in a day.

High – more than 8 grams of fibre per serving

Moderate – 4 to 8 grams of fibre per serving

Low – less than 2 grams of fibre per serving

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foods high in fibre, an illustration of an avocado

Foods high in fibre – Fruit

Fruit is a pretty sweet way to get your fibre. Three snacks a day and you will have almost got the recommended amount of fibre. (All fruit servings listed are raw.)

High

1 avocado 13 g

 

Moderate

1⁄2 cup dates 6 g

1 persimmon 6 g

1⁄2 cup elderberries 5 g

1 medium pear 5 g

2 medium kiwi 4.6 g

1⁄2 cup raspberries 4.2 g

1⁄2 cup blackberries 4 g

1⁄2 cup raisins 3 g

1 medium apple 2.6 g

1⁄2 cup cranberries 2.5 g

1 medium orange 2.3 g

1 medium grapefruit 2.1 g

1 medium banana 2.1 g

 

Low

1⁄2 cup blueberries 2 g

1⁄4 cup coconut (shredded) 1.75g

1⁄2 cup strawberries 1.5 g

1 medium tomato 1.5 g

1 wedge honeydew melon 1g

1 wedge cantaloupe 1 g

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foods high in fibre, jerusalem artichoke

Foods high in fibre – Vegetables

You know veggies are super good for you and your body. It keeps your weight, cholesterol and gut in check. (All vegetable servings listed are cooked, except celery.)

High

1 medium artichoke 10 g

(Jerusalem artichoke shown above.)

 

Moderate

1⁄2 cup edamame 4.3 g

1 medium sweet potato 4 g

1 medium baked potato 3.8 g

1⁄2 cup green peas 3.7 g

4 brussel sprouts 3.2 g

1⁄2 cup acorn squash 2.1 g

 

Low

1⁄2 cup sauerkraut 2 g

1⁄2 cup beets 2 g

1⁄2 cup carrots 2 g

1⁄2 cup spinach 2 g

6 spears asparagus 1.6 g

1⁄2 cup kale 1.5 g

1⁄2 cup broccoli 1 g

1⁄2 cup cauliflower 1 g

1 medium stalk celery 0.6 g

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foods high in fibre, illustration of a variety of grains

Foods high in fibre – Grains

You'd think all grains are high in fibre – and they are – but some have more than others. (All grain servings listed are cooked.)

 

High

1/2 cup corn bran 30 g

 

Moderate

3⁄4 cup Oatbran 3.4 g

1⁄2 cup amaranth 2.5 g

1 slice whole-wheat Bread 2.4 g

 

Low

1⁄2 cup bulgur 2.7 g

1 tablespoon wheat bran 1.6 g

1⁄2 cup long-grain brown rice

1.5g 1⁄2 cup quinoa 1.3 g

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foods high in fibre, beans, nuts and seeds

Foods high in fibre – Nuts, seeds and legumes

Are you eating enough of these foods? Find out by checking the amounts of fibre below.

High

1⁄2 cup navy beans 9.5 g

1⁄2 cup adzuki beans 8.5 g

 

Moderate

1⁄2 cup lentils 6 g

1⁄2 cup kidney beans 6 g

1⁄4 cup almonds 3.75 g

1 tablespoon flaxseeds 3 g

1⁄4 cup sunflower seeds 2.9 g

2 tablespoons peanut butter 2.5 g

 

Low

2 tablespoons almond butter 1.2 g