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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
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
16 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
 

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