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How much fibre is in these foods?

As a nutritionist I always encourage you to have plenty of fibre in your diet and hit recommended intake by life stage and age but it’s important to know how different foods offer varying amounts of fibre so you can actually hit those targets. They may surprise you!

1-3 yo 14g daily
4-8 yo 18g daily

9-13 yo 24g daily
14-18 yo 28g daily

9-13 yo 20g daily
14-18 yo 22g daily

Women 25g daily
Men 30g daily

In pregnancy and lactation fibre demands increase significantly:
Pregnant women 28g fibre
Lactating women 30g fibre

*Recommendations / AI set via

We can acquire plentiful amounts of fibre from plant foods – fruits, vegetables, nuts, seeds, beans, legumes and whole grains – eat them abundantly!

1 apple = 2.4g
1 banana = 3.1g
1 kiwi = 3g (eat the skin if you like, as it increases fibre)
1 cup rolled oats = 7.5g
1 cup rocket = 1.6g
1 cup baby spinach = 1g
1 carrot = 1.7g
1/2 avocado = 4.6g
1 cup cooked brown rice = 3.5g
1 cup cooked whole wheat pasta = 4g
1 cup cooked chickpeas = 12.5 g (GOLD STAR!)
1 cup cooked lentils = 15.6g (TRIPLE GOLD STAR!!!)
1 slice white sourdough bread = 2g

Want to understand the most optimal nutrition for you and your baby when you’re pregnant? Jump on over and join us @dayonefertility. Our first course NUTRITION FOR PREGNANCY is now LIVE. Self paced, evidence based, online learning, we are there to support you through every step. #dayonefertility #nutritionforpregnancy

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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