High Fibre Diet

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Dietary Fibre

Fibre plays an important role in our dietary health. Modern food refining has greatly reduced the natural fibre content in our food. The average Australian diet has about 18 grams a day of dietary fibre. It is recommended that 30 grams daily is a reasonable average to aim for.

Without adequate fibre our bodies cannot function properly and we can suffer various digestive disorders. Dietary fibre occurs only in plant food (grains, cereals, breads, fruit, vegetables, legumes, nuts and seeds). Fibre is not found in meat and dairy products.

For good health you need to eat a variety of fibre containing foods - however not everything that you eat needs to be high in fibre.

A healthy diet should include:

  • Eating mostly - fruit, vegetables, wholegrain and wholemeal breads and cereals, seeds, nuts and legumes.
  • Eating in moderation - chicken, fish, lean meats, dairy products and eggs.
  • Eating less - fatty, salty and sugary foods.

Dietary fibre absorbs water so it is important to drink plenty of fluids each day eg. water, tea, and fruit juices. Dietary fibre should be gradually increased in the diet over a few months. An excessive amount too soon will often cause wind pain, bloating and flatulence.

"Windy" foods which may cause problems for some are: unprocessed bran, cabbage, cauliflower, brussel sprouts, lactose in milk, cheese and some yoghurts.

You can easily change a diet that is low in fibre to one which is rich in dietary fibre. Have a look at our food list below.

Food Source

 

Dietary Fibre
Content (gms)

 
BREADS AND GRAINS

Bread; average slice

 

White
Toast Thickness
Highfibre White
Multigrain
Wholemeal
Rye
Fruit Loaf
Wholemeal Fruit Loaf
 

 

0.5
0.9
1.8
2.0
2.5
1.5
1.0
3.0
 

Bread Roll
white
wholemeal
2.0
5.0
Pita Bread
white
wholemeal
2.0
6.0
Rye Crispbread
2
2.0
Crackerbread
2 (wholemeal)
1.2
Muffin
half
wholemeal
1.0
1.0
BREAKFAST CEREALS
 
 
Allbran
half cup
9.5
Bran Flakes
1 cup
7.0
Cat Flakes
1 cup
4.0
Porridge
 
5.0
Rice Bran
4 tbsp
8.0
Museli
half cup
toasted
8.1
4.8
Museli Flakes
 
3.6
Weetbix
2
3.2
Mini Wheats
 
3.6
Weaties
1 cup
3.5
Cornflakes
1 cup
0.6
Special K
 
0.6
Just Right
1 cup
3.0
Rice Bubbles
 
0.4
Nutrigrain
 
0.4
Wheat Germ
1 tbsp
2.0
Unprocessed Bran
 
3.0
VEGETABLES
(average serve)
 
Artichoke
 
6.0
Asparagus
 
1.5
Beans
green
kidney, soy
baked beans
3.0
10.0
10.0
Bean Sprouts
 
0.5
Beetroot
 
2.0
Broccoli
 
4.0
Brussel Sprouts
 
4.0
Cabbage
 
2.0
Carrots
 
4.0
Cauliflower
 
3.0
Celery
 
1.0
Corn
1 large cob
7.0
Cucumber
 
0.5
Lentils
 
0.8
Eggplant
 
2.0
Lettuce
 
1.0
Leeks
 
2.5
Mushrooms
 
2.0
Onions
 
1.5
Parsnips
 
3.0
Peas
 
5.0
Potato
with skin
peeled
3.0
2.0
Pumpkin
 
2.5
Spinach
 
2.0
Sweet Potato
 
2.0
Tomato
 
2.5
Zucchini
 
2.0
FRUITS
 
 
 
Apples
1 with skin
3.0
Apricots
3 small
dried 50 gms
3.0
12.0
Avacado
half
2.0
Banana
1
4.0
Black Berries
1 cup
9.0
Cherries
150g
2.5
Figs
fresh 1
dried 50g
2.5
9.0
Grapes
200gm 
5.0
Grapefruit
half
2.5
Kiwifruit
1
2.5
Mango
1
3.5
Melon
200gm
2.0
Nectarine
1 large
2.5
Orange
1
3.0
Passionfruit
2
7.0
Pawpaw
150gm
3.5
Peach
1
2.0
Pear
1
4.5
Pineapple
slice
2.5
Plum
2
3.0
Prunes
6
8.0
Sultanas, Rasins
50gms
3.5
Rasberries
1 cup
9.5
Rhubarb
cooked
4.0
Strawberries
half punnet
2.0
NUTS AND SEEDS
(30grams)
 
Almonds
 
4.5
Brazil
 
3.0
Cashews
 
2.5
Coconut
fresh 75gm
dried 15gm
10.0
3.5
Hazelnut
 
2.0
Peanuts
 
2.5
Macadamia
 
2.0


    Are you at risk?

  • Has a family member had bowel cancer or polyps?
  • Any blood with your bowel motion?
  • Persistent change in bowel habits?
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