Fiber
How much to eat and where to get it

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Fiber isn't exactly the most exciting item on the planet. But it's very good for our health, as well as our figure. It helps to reduce constipation, indigestion, gallstones and cholesterol, and helps to combat heart disease and some cancers.

How much fiber should we eat? About 30 grams per day. 

Choose a variety of fiber-rich foods, including: oat bran, beans, pulses (e.g. lentils), fruit (e.g. bananas, apples & berries), raw vegetables and whole wheat bread, brown rice etc. 

Here are some common foods with their approximate fiber content.

Food

All Bran Cereal (40g serving)
Red Kidney beans (8oz can)
Butter beans (8oz can)
Frozen peas (4oz/110g)
Baked beans (8oz can)
Oat bran (half a cup / 35g)
Boiled spinach (4oz/110g)
Canned sweetcorn (4oz/110g)
Weetabix
(50g serving)
Wholemeal brown bread (2 slices)
Cabbage, red (4oz/110g)
Boiled carrots (4oz/110g)
Baked potato with skin (medium)
Broccoli, boiled (4oz/110g)
Cooking apple, baked (medium)
Spring greens, boiled (4oz/110g)
Whole green beans, frozen (4oz/110g)
Cabbage, winter or white (4oz/110g)
Leeks, boiled (4oz/110g)
Banana (medium)
Brussel sprouts (4oz/110g)
Swede/turnip (4oz/110g)
Rhubarb (4oz/110g)
Parsnips (4oz/110g)
Apple (medium)
Orange (medium)
Brown rice (half cup, uncooked)
Potatoes (4oz/110g)
Pear (medium)
Celery, raw (4oz/110g)
Cauliflower (4oz/110g)
White bread (2 slices)
Tomatoes, fresh (2 medium)
Onions, boiled (4oz/110g)
Melon (medium slice)
Potato, mashed (4oz/110g)
White rice (half tea cup, uncooked)

Fibre (g)

12.0
11.2
9.7
8.8
7.7
7.2
7.1
6.4
6.4
5.0 
4.4
4.0 
5.0
4.6
4.5
4.3
3.6
3.5
3.5
3.4
3.3
3.2
2.9
2.8
2.8
2.5
2.4
2.4
2.4
2.0
2.0
1.9
1.7
1.5
1.4
1.4
1.4

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