Grains:
1 cup cooked rolled oats
1 cob of sweet corn
3 slices bread (check the label for an accurate fibre count)
1 slice essene (sprouted grain) bread (but check the label for an accurate fibre count)
1/3 cup oat bran (not for IBS sufferers!!!
1/4 cup natural bran (not for IBS sufferers!!!)
1 3/4 cups booked brown rice
Legumes:
1/2 cup cooked mixed beans
1/2 cup cooked peas
1/2 cup baked beans
Nuts and Seeds:
45g almonds
1/2 cup peanuts
50g pistachio nuts
Breakfast cereals: (but check the label)
3 weetbix or vita brits
1 cup Kellogs Just Right
30g Uncle Toby's crunchy oat bran cereal
50g Uncle Toby's muesli flakes
Vegetables
1.5 cups steamed mixed vegetables
1 cup cooked carrots
1 cup cooked cabbage
1.5 cups cooked broccoli
1/2 cup steamed spinach
1 cup cooked sweet potato
1-2 medium steamed potatoes with skin
Fruit
2 large apples
2 oranges
50g dried figs
5 dried apricots
2 large bananas
1 passionfruit
200g blueberrries
2 kiwi fruit, peeled
3-4 nectarines
2 large pears
10g prunes
Supplements:
1 tablespoon of psyllium husks (but do yourself a favour and use real food instead)
Look for other blog entries on this site tagged 'fibre' for more information on the importance of fibre.
Happy eating!
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