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Fibre

Our daily sources of fibre comes from different types of plant foods. There are two types of fibre, soluble and insoluble. Most plant foods contain both.

Soluble Fibre

There are a few types of soluble fibre:

  • Pectin (found in citrus fruits and apple)
  • Beta-glucans (found in oats, barley and rye)
  • Arabinose (found in pulses)

Several studies show that soluble fibre can help reduce low density lipoprotein (LDL) cholesterol levels and also helps control blood sugar levels by slowing sugar absorption.

Insoluble Fibre

Insoluble fibre could be foud in wheats, corn, rice, vegetables and pulses. It is important for avoiding constipation and haemorrhoids. Dietery of insoluble fibre could help to prevent bowel cancer, diverticulitis and irritable bowel syndrome.


Good Sources of Fibre

Food / Portion Size Total NSP (g) Soluble (g)
Haricot beans / 50g 8.5 4.0
Butter beans / 50g 8.0 3.2
Red kidney beans / 50g 7.8 3.5
Soya beans / 50g 7.8 3.4
Pot Barley / 50g 7.4 2.0
All Bran / 50g 7.3 1.2
Wholemeal bread / 100g 5.8 1.6
Peas / 100g 5.1 1.6
Mango / 4.9 3.0
Papaya / 4.7 2.8
Parsnips / 100g 4.6 2.6
Shredded wheat 4.4 0.9
Wholewheat pasta / 50g 4.2 1.0
Brussels sprouts / 100g 4.1 2.2
Dried apricot /50g 3.8 2.3
Dried fig / 50g 3.8 2.0
Blackcurrants / 100g 3.6 1.6
Spring green / 100g 3.4 1.7
Hazelnuts, shelled / 50g 3.3 1.3
Prunes, stoned / 50g 2.8 2.0
Orange / 1 2.7 1.8

How much fibre should you eat?

It is always best to get our fibre naturally from high-fibre food. For both men and women, some researches recommend up to 24 g of fibre intake per day. However, people with chronic constipation may consume up to 32g a day.