Fibre Content Table
Fibre is the part of food that we eat that our bodies cannot digest. There are two
types of fibre – soluble and insoluble. Both types can be found in fruit,
vegetables and grains. Soluble fibre dissolves easily in water and takes on a
soft, gel-like texture in the intestines. Insoluble fibre passes almost unchanged
through the intestines. The bulk and soft texture of fibre helps it prevent
constipation.
Eating a high fibre diet is key to achieving and maintaining a healthy digestive
system. The Government recommends a intake of 18-30g of dietary fibre and
five portions of fruit and vegetables a day.
The following table shows the fibre content of a variety of foods:
| Food description |
Portion Size |
Dietary Fibre (g) |
Equivalent amount to
obtain recommended
18g/day of fibre |
|
| White bread |
1 slice (36g) |
0.5 |
36 slices |
| Wholemeal bread |
1 slice (36g) |
2.1 |
8.5 slices |
| Bran breakfast cereal |
40g bowl |
9.8 |
2 bowls |
| Low-calorie cereal |
30g bowl |
0.6 |
30 bowls |
| Apple |
1 apple (100g) |
1.8 |
10 apples |
| Figs |
4 figs (60g) |
4.1 |
4 figs |
| Jacket potato |
1 potato (180g) |
4.9 |
3.5 jacket potatoes |
| Peas |
70g |
3.6 |
5 servings |
| Carrots |
60g |
1.5 |
12 servings |
| Wholemeal spaghetti |
220g |
7.7 |
2.5 servings |
| White spaghetti |
220g |
2.6 |
7 servings |
| Chicken curry |
260g |
3.4 |
5 servings |
See other related material:
Click here to view our article on the fact about fibre 
Try using our digestive health assessment quiz to find out if your diet and bowel habits can be improved.
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