Fibre
rich foods| Food/Portion | Calories | Fibre g |
| BRAN: per ounce (28g) | ||
| Soya bran | 24 | 9.9 |
| Wheat bran | 43 | 12.5 |
| BISCUITS/CRISPBREADS: per biscuit | ||
| Crisp-i-Bran | 19 | 2.9 |
| Energen Brancrisp | 23 | 1.3 |
| High fibre biscuits | 100 | 5.0 |
| Oatmeal biscuits | 34 | 1.6 |
| BREAD: per ounce (28g) | ||
| Brown | 64 | 1.6 |
| Granary | 67 | 1.6 |
| High Bran | 57 | 3.1 |
| Wheatgerm | 65 | 1.4 |
| White Fibre | 64 | 1.7 |
| Wholemeal | 61 | 2.4 |
| CEREALS: per ounce (28g) | ||
| All Bran | 70 | 8.0 |
| Bran Buds | 74 | 7.4 |
| Bran Muesli | 87 | 6.2 |
| Bran & Oat Crunch | 103 | 5.4 |
| Natural Muesli | 118 | 2.2 |
| Porridge Oats | 115 | 4.0 |
| Barley - half oz (14g) raw weight amount in average portion thick broth | 50 | 1.0 |
| Brown rice - 2oz (56g) dry weight | 200 | 2.5 |
| FRUIT: | ||
| Apricots - 4oz (113g) diced or stewed (cooked weight) | 75 | 10.0 |
| Blackberries - 4oz (113g) stewed/no sugar | 30 | 7.0 |
| Blackcurrants - 4oz (l13g) stewed/no sugar | 30 | 8.5 |
| Dates - 2oz (56g) dried, stoneless | 140 | 5.0 |
| Figs - 2oz (56g) dried | 120 | 10.5 |
| Prunes - loz (28g) dried with stones | 38 | 3.8 |
| Prunes - loz (28g) cooked weight stewed, no sugar | 85 | 8.5 |
| Raisins - half oz (148) | 35 | 1.0 |
| Raspberries - 4oz (113g) | 30 | 8.5 |
| Raspberries canned in syrup | 95 | 5.5 |
| Sultanas - half oz (14g) | 35 | 1.0 |
| LEGUMES: | ||
| Baked Beans - 8oz (227g) small can canned in tomato sauce | 145 | 16.5 |
| Kidney Beans - loz (28g) uncooked | 75 | 7.0 |
| Kidney Beans 3oz (85g) boiled/canned) | 75 | 7.0 |
| Haricot Beans - 1oz (28g) uncooked | 75 | 7.0 |
| Lentils - 1oz (28g) uncooked | 125 | 5.0 |
| Peas, dried - 1 /2oz (42g) uncooked | 120 | 7.0 |
| Peas, fresh/frozen - 4oz (1 13g)raw weight boiled | 60 | 9.0 |
| Peas, canned - 3half oz (99g) | 75 | 7.5 |
| NUTS: | ||
| Almonds - 1 shelled | 10 | 0.5 |
| Brazil Nuts - I shelled | 20 | 0.5 |
| Chestnuts - Ioz (28g) shelled | 50 | 2.0 |
| Coconut - loz (28g) fresh | 100 | 4.0 |
| Hazelnuts - loz (28g) shelled | 105 | 1.5 |
| Peanuts - 1oz (28g) shelled | 160 | 2.5 |
| Walnuts - loz (28g) shelled | 145 | 1.5 |
| PASTA: | ||
| Wholewheat - per oz (28g) | 105 | 2.8 |
| PRESERVES: | ||
| Peanut Butter- half oz (14g) | 88 | 1.0 |
| VEGETABLES: | ||
| Broccoli - 4oz (113g) tops, boiled | 20 | 4.5 |
| Parsnips - 4oz (113g) boiled | 65 | 3.0 |
| Potato/Baked - 7oz (200g) with skin | 171) | 5.0 |
| Potato/Roast - 2oz (56g) | 90 | 1.0 |
| Potato/Instant Mashed - 1 oz (28g) dry weight | 90 | 4.5 |
| Potato/Crisps - per oz (28g) | 149 | 3.2 |
| Spinach - 4oz (113g) boiled | 30 | 7.0 |
| Sweetcorn Kernels - 3half oz (99g) canned | 75 | 5.5 |