Dietary Fibre – Daily Intake and Good sources of Fibre



Following the dietary fibre related foods here and here, there can be a thing of consuming too much fibre.


The recommended daily amount by the department of health is 24g. However daily consumption of over 35g can cause nausea, vomiting, diarrhea and bloating, as well as interference with the absorption of vital minerals.  The way food is prepared also effects the amount of fibre intake. Much of the fibre in vegetables is lost through cooking, so it is best to eat them raw or lightly steamed. To fully benefit from the fibre content in fruit, it is best to eat the whole fruit rather than just drink the juice.


Good Sources of fibre

A diet rich in whole foods such as whole grains, seeds and pulses, fresh fruit and vegetables will be in high fibre, while refined foods such as white pasta and white bread are low in fibre. Diets based too heavily on protein, dairy and processed foods will lack fibre.

Comparing sources

The following food can provide you with 10g of healthy dietary fibre:

  • 3 bananas
  • 1 large baked potato
  • 3 oranges
  • 3-4 apples
  • 1 large head of broccoli
  • 3 carrots
  • 80g garden peas
  • 75g oats
  • 150g dried prunes
  • 40g dried apricots
  • 140g baked beans
  • 270g cooked lentils
  • 150g sunflower seeds
  • 5 slices of whole meal bread


Including natural whole foods in your diet will increase your fibre intake


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