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A guide to fibre

We all know that fibre is one of the most important nutrients in a healthy diet. Dietitian Katrina Pace looks at the different types.

There are three types of fibre for optimal functioning of our bodies: soluble fibre, insoluble fibre and National Nutrition Survey indicated that the average fibre intake for adults was only around 20g a day. Recent research tells us getting 25g–29g is best, although it also looks like the health benefits increase if we have more than this.

Each of these provide around 5g of fibre

  • 2 slices of soy and linseed bread
  • ¹/³ can baked beans
  • 4 teaspoons chia seeds
  • ½ cup canned chickpeas
  • 3 tablespoons canned four bean mix
  • 1½ raw carrots
  • 2 cups broccoli florets
  • ¾ cup (uncooked) wholemeal pasta
  • 2 green kiwifruit
  • ¹/³ cup wholegrain oats
  • 1 cup All Bran Wheat flakes
  • 2 tablespoons peanut butter
  • 1 cup sweetcorn
  • 1¼ cups (uncooked) taro
  • ²/³avocado
  • ¼ cup almonds

Article sources and references


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