HIGH FIBRE DIET BREAD AND CEREAL VEGETABLES FRUIT OTHER Wholegrain Cereals – Oats, Porridge, Stringy and Woody Vegetable Skins, Husks Fibrous Fruits, Skins, Piths, Seeds and Stalks Nuts – almond, cashews, peanuts, pistachios Bran, Weetbix, Sultana Bran, Just Right and Peels Wholegrain Bread – wholemeal and Leafy green – kale, silverbeet, spinach, Stone Fruit – Nectarines, Peach, Apricot, Plums Seeds – pumpkin, sunflower, , flaxseed, chia multigrain lettuce Unprocessed Bran Stringy Beans Citrus (oranges, mandarin, lemon) Beans – broad beans, kidney beans, Wholemeal Pasta Broccoli/Cauliflower Persimmons Baked beans Wholemeal Flour Cabbage Grapes Quinoa Brown Rice Celery Dried Fruit Lentils Wheatgerm Peas Rhubarb Sweet Corn, Pop corn Berries – raspberries, strawberries, blueberries Psyllium husk /Metamucil/Benefibre Brussell Sprouts Figs Asparagus Pineapple Cucumber Kiwi Fruit Parsnips Coconut Mushrooms Bean Shoots Olives Substitute brown for white Try and have fruit or vegetables with every meal and snack – it will help you make good choices. Don’t peel fruit or vegetables Have at least 25g of fibre per day Above 4g of fibre in a serve is good Drink lots of water
HIGH FIBRE DIET BREAD AND CEREAL VEGETABLES FRUIT OTHER Wholegrain Cereals – Oats, Porridge, Bran, Weetbix, Sultana Bran, Just Right Stringy and Woody Vegetable Skins, Husks and Peels Fibrous Fruits, Skins, Piths, Seeds and Stalks Nuts – almond, cashews, peanuts, pistachios Wholegrain Bread – wholemeal and multigrain Leafy green – kale, silverbeet, spinach, lettuce Stone Fruit – Nectarines, Peach, Apricot, Plums Seeds – pumpkin, sunflower, , flaxseed, chia Unprocessed Bran Stringy Beans Citrus (oranges, mandarin, lemon) Beans – broad beans, kidney beans, Wholemeal Pasta Broccoli/Cauliflower Persimmons Baked beans Wholemeal Flour Cabbage Grapes Quinoa Brown Rice Celery Dried Fruit Lentils Wheatgerm Peas Rhubarb Sweet Corn, Pop corn Berries – raspberries, strawberries, blueberries Psyllium husk /Metamucil/Benefibre Brussell Sprouts Figs Asparagus Pineapple Cucumber Kiwi Fruit Parsnips Coconut Mushrooms Bean Shoots Olives Substitute brown for white Try and have fruit or vegetables with every meal and snack – it will help you make good choices. Don’t peel fruit or vegetables Have at least 25g of fibre per day Above 4g of fibre in a serve is good Drink lots of water
highfibrediet-table.docx