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Nutrition and Dietetic Department Fibre Content of Foods Fibre is an important part of the diet that helps with normal digestion. With certain conditions it may be necessary to alter the amount of fibre in your daily diet. The following is a guide on the quantity of fibre in foods based on average portion sizes with recommendations on the number of portions per day from each food group. Your health professional will recommend if fibre should be reduced or increased based on your clinical condition and if particular foods should be avoided altogether. The recommended intake for the general population Fruit and Vegetables – at least 5 servings per day (For low fibre no more than 3-5 servings per day and select foods in the low column only) Bread, rice, potatoes and pasta – as a minimum, aim for 2 servings with each meal (for example, a sandwich made with 2 slices of bread is 2 servings) (For low fibre select foods from the low column only. You can increase the servings per day when following the moderate and high fibre diet) Milk and Dairy – 3 portions per day Meat, fish and eggs – 2 portions per day (For low fibre select foods from the low column only) Aim for at least 8-10 glasses of fluid per day ideally from a variety of sources (aim for at least 2-3 of the glasses as water) If you need this information in another format or language telephone: 01536 492510 Further information about the Trust is available on the following websites: KGH - www.kgh.nhs.uk | NHS Choices - www.nhs.uk Ref: PI 707 September 2015 Next Review: June 2017 Some points to consider: Have balanced meals. Choose a variety of foods and aim to follow the recommended portions Peeling and removing seeds lowers the fibre content The following table places foods into categories based on the grams of fibre per serving Very low less than 1 gram per serving Meats Casseroles, stews and vegetable alternatives Vegetables 80g or 3 tbsps of vegetable, unless otherwise stated Meat, fish or chicken in a sauce (no vegetables added), chicken or fish in crumbs or batter, All plain meats, fish and eggs are allowed freely Cooked bean sprouts, radish, lettuce, raw chicory, ½ courgette, cooked swede, 3cm piece of cucumber, marrow, 1 small beetroot, 1tbsp coleslaw, 1 small onion, ½ bunch watercress, small portion mushrooms, celery, 2tbsp mustard and cress, calaloo, 1 small tomato, gherkins Low 1 to 2 grams per serving Medium 2 to 4 grams per serving Spring roll, liver and onions, quiche, ravioli, macaroni cheese, medium size fish or meat pie, stewed mince, meatballs in tomato sauce, sweet and sour pork Moussaka, kebab with pita and salad, meat stew, lentil curry, spaghetti bolognaise, meat/fish curry with vegetables, cottage pie, chilli con carne, meat/vegetable lasagne or cannelloni, cheese and potato pie, meat and vegetable stir-fry, vegetable burgers, pizza, hot dog Falafel, vegetable or bean curry, vegetable or pulse flan/pasty/pie, vegetarian shepherds/cottage pie, vegetable risotto, nut roast Mange tout, boiled cabbage, spinach, endive raw, cauliflower, coleslaw, 1 pepper, sweetcorn, 1 medium tomato, florence fennel, taro, kohl rabi, 5 spears of boiled asparagus, leeks, cooked mushrooms, tinned tomatoes, turnip Cauliflower cheese, okra, brussel sprouts, french/green beans, celeriac, broccoli, spring greens, 1 small avocado, pumpkin, kale, raw cabbage, aubergine, ratatouille, carrots, peas, spring greens Bean salad, lentils and pulses, mushy peas, parsnip, broad beans, avocado 2 High more than 4 grams per serving Potatoes Very low less than 1 gram per serving Mashed potatoes, tinned new potatoes, Low 1 to 2 grams per serving Medium 2 to 4 grams per serving Oven baked chips, fried chips, new potatoes, boiled potato High more than 4 grams per serving Jacket potato Slice of watermelon, 80g of any melon, grapes, canned peaches, canned pears, canned apricot, canned fruit cocktail, canned mandarin, fruit juice, canned mango, pine nuts × 2 small apricots, ×1 small peach, cherries, ×2 small or 1 large clementine, dried currants, dried mixed fruit, ½ raw grapefruit, strawberries, ×2 small tangerine/satsuma, raisins, × 2 small plums, pineapple, a slice of melon, × 1 medium apple, pecans Fresh mango, kiwi fruit, banana, nectarine, stewed rhubarb, raspberries, × 1 orange, dried figs, dates, brazil nuts, mixed nuts and raisins, peanuts, pistachio, walnuts Dried apricots, blackberries, blackcurrants, redcurrants, prunes, almonds Jacket potato (180g) Boiled – 175g (4 new potatoes) Chips – 165g Mashed 1 scoop (65g) Roast 1 medium (85g) Fruit and nuts 30g dried fruit 40g nuts 150ml fruit juice 80g other fruit unless otherwise stated Milk and milk products All plain dairy products 3 Bread and cake 1 slice of bread, roll, scone, croissant, 6” French stick ½ bagel (approximately 35g) 1 naan/paratha (160g) 2 biscuits 1/8 slice cake/pie Cereals, Rice and Pasta Cereal-30g or 9 soup spoons Porridge -50g (uncooked) Spaghetti-100g (uncooked) Rice-75g (uncooked) Very low less than 1 gram per serving White bread, croissants, malt loaf, currant buns, plain scone, Danish pastry, sweet biscuits and cakes without nuts or fruit, oat biscuits, bread sticks, water biscuits, matzo, flan without dried fruit, plain cheesecake, waffles, Yorkshire puddings, sage and onion stuffing Low 1 to 2 grams per serving Rye bread, bagel, crusty white roll, white pitta bread, toasted muffin, granary bread, brown bread, ciabatta, soda bread, white bread with added fibre, wheatgerm bread, mince pie, Christmas pudding, sponge pudding, fruitcake, fruit scone, hot cross buns, American style muffins, wheat crunchies, potato crisps, poppadums Medium 2 to 4 grams per serving French bread stick, brown rolls, wholemeal bread, granary rolls, naan, flapjacks, tortilla chips High more than 4 grams per serving Bran muffin, banoffee pie, fruit pie/crumble, fruit pies made with wholemeal flour, paratha, crispbread, twiglets Rice Krispies, Corn Flakes, Frosties, Crunchy Nut Corn Flakes, Coco-pops, Sugar puffs, Special K, white rice, pilau rice, plain risotto, Small portion spaghetti (limit to 100grams) Multi-grain Start, noodles, egg fried rice, brown rice Ready-brek, Muesli, Clusters, granola, Average portion of spaghetti Porridge, Weetabix, All-Bran, Bran, Bran Flakes, Sultana bran, Oat Bran flakes, Shreddies, Shredded Wheat, wholemeal spaghetti, brown rice risotto 4 Sweets and Preserves Miscellaneous Very low less than 1 gram per serving Plain boiled sweets, fudge, marshmallows, sherbert sweets, peppermints, toffee, Turkish delight, plain or milk chocolate without fruit or nuts, marzipan, clear jams, honey, chocolate spread, lemon curd Low 1 to 2 grams per serving Mincemeat, jams containing skins or pips, marmalade containing peel Butter, margarine, mayonnaise, mustard, vegetable oils, sugar, jellies, salt, pepper, vinegar, spices, clear/cream/ strained soup without vegetables, syrup, treacle, sauces, gravy, custard, ice-cream Peanut butter, pickles, chutney, soup containing vegetables Medium 2 to 4 grams per serving Chocolate covered bar with fruit/nuts and wafer/biscuit High more than 4 grams per serving Coconut, soup containing lentils, pearl barley Dietician……………………………………Telephone No……………….…… Nutrition and Dietetic Department, Kettering General Hospital, Rothwell Road, Kettering, Northamptonshire NN16 8UZ On behalf of Northamptonshire Healthcare Foundation Trust 5