Your Fibre-lous Guide

How much fibre do I need daily? If you’re a male aged between 19 and 50, you are recommended to have 38g of fibre daily while those aged 51 and above can consume slightly less at 30g per day. On the other hand, females aged <50 and >50 ought to have 25g and 21g respectively.

Of course you don’t go around with a weighing scale, so here is a guideline on how much fibre your favourite meals contain:

Breakfast

  • Cereal with milk

–        Oatmeal (1 cup = 4.0 g of fibre)

–        High fibre cereal (1/2 cup = 10-14 g of fibre)

–        Raisin bran (3/4 cup = 6.0 g of fibre)

–        All bran cereal (1/2 cup = 10-13 g of fibre)

–        Bran flakes (3/4 cup = 5.1 g of fibre)

 

  • Bread and muffins

–        Chapatti or roti canai (1 cup = 14.6 g of fibre)

–        Whole wheat bread (1 slice = 1.9 g of fibre)

–        Whole wheat muffin (1 = 4.4 g of fibre)

 

  • Fruits

–        Apples (1 medium sized = 3.3 g of fibre)

–        Oranges (1 medium sized = 3.1 g of fibre)

–        Banana (1 medium sized = 3.0 g of fibre)

–        Prunes (1 cup = 7.6 g of fibre)

–        Pears (1 medium-size = 5.5 g of fibre)

–        Figs (1/4 cup = 3.7 g of fibre)

–        Dates (1/4 cup = 3.6 g of fibre)

–        Raisins (1/4 cup = 1.5 g of fibre)

 

Lunch and dinner

  • Vegetables

–        Potatoes (1 cup = 4.4 g of fibre)

–        Spinach (1 cup = 3.5 g of fibre)

–        Corn (1 ear of corn = 6.0 g of fibre)

–        Mixed vegetables (1 cup = 8.0 g of fibre)

–        Brussels sprouts (1 cup = 6.4 g of fibre)

–        Broccoli (1 cup = 5.6 g of fibre)

 

  • Legumes, nuts and seeds

–        Split peas (1 cup = 16.3 g of fibre)

–        Lentils (1 cup = 15.6 g of fibre)

–        Chickpeas (1 cup = 12.4 g of fibre)

–        Baked beans (1 cup = 10.4 g of fibre)

–        Almonds (24 nuts = 3.3 g of fibre)

–        Peanuts (24 nuts = 2.3 g of fibre)

 

There is no need to whip out that calculator. You would meet your daily requirements with just 2-3 servings of the above. You would also notice that fibre-rich food isn’t that boring, is it?

To get even more fibre:

  • Eat apples and pears with the skin/peels on; these are a source of fibre. Most vitamins are also stored right beneath the skin, so removing the peel could possibly remove these vitamins too.
  • Eat the fruits, instead of juicing them, as fruits contain more fibre.
  • Eat whole grain instead of refined grains. Opt for whole grains whenever buying bread and cereal because refined grains contain lesser vitamins, minerals and fibre as a result of the bran and germ removal process.

Comments are closed.