Pick an eating routine wealthy in fiber

Pick an eating routine wealthy in fiber

An eating routine wealthy in fiber can support assimilation and forestall blockage. There is additionally some proof to propose that picking foods with more fiber can likewise makes us feel fuller. You can see a few instances of how much fiber is in various foods in the table underneath.

Food (portion size)	Fabre content (g per portion)
Potatoes, rice and pasta
Whole meal spaghetti (220 g, cooked)	9.2
Jacket potato with skin (180 g)	4.7
White spaghetti (220 g, cooked)	3.7
Brown rice (180 g, cooked)	2.7
White long grain rice (180 g, cooked)	0.9
Mashed potato (60 g)	0.8
Bread and crispbreads
Whole meal toast (2 slices, 62 g)	5.1
Rye crispbread (2 pieces, 20 g)	4.0
White toast (2 slices, 54 g)	1.6
Crumpet (toasted) (40 g)	1.2
Breakfast cereals
Bran flakes (30 g)	7.4
Wheat biscuits breakfast cereal (2 biscuits, 40 g)	3.9
Fruit wheats (45 g)	3.8
Muesli (Swiss style, no added sugar or salt) (45 g)	3.8
Corn flakes (30 g)	0.8
Pulses
Red kidney beans (canned) (80 g)	6.0
Chickpeas (canned) (80 g)	4.2
Baked beans in tomato sauce (80 g)	3.9
Lentils (red split, cooked) (80 g)	3.7
Hummus (50 g)	2.5
Fruit
Strawberries (80 g)	3.0
Pears (80 g)	2.2
Melon (cantaloupe) (80 g)	1.4
Bananas (80 g)	1.1
Grapes (average of red and green) (80 g)	1.0
Oranges (80 g)	1.0
Apples (80 g)	1.0
Vegetables
Peas (80 g)	4.4
Green beans (boiled) (80 g)	3.3
Carrots (average of boiled and raw) (80 g)	2.7
Sweetcorn (canned) (80 g)	2.5
Broccoli (boiled) (80 g)	2.2
Onions (average of raw, boiled and fried) (80 g)	2.0
Nuts and seeds
Almonds (25 g)	2.5
Hazelnuts (30 g)	2.1
Sunflower seeds (25 g)	1.7
Pumpkin seeds (25 g)	1.7
Peanut butter (smooth) (20 g)	1.3