UK Government guidelines on recommended daily intake of fibre by age
2-5years - 15g per day
5-11years - 20g per day
11-16years - 25g per day
17years and over - 30g per day
Discover foods rich in fibre using this handy spreadsheet of foods ranked by fibre per 100g.
Fibre rich foods
Wholegrain breakfast cereals (which contain barley, wheat or oats)
Wholemeal or multigrain breads, oats, barley and rye.
Fruit such as raspberries, pears, melon and oranges
Exotic fruits such as mango or guava
Vegetables such as broccoli, carrots and sweetcorn.
Peas, beans and pulses.
Nuts and seeds.
Potatoes with skin.
Fibre without carbs
I have created a spreadsheet of foods rated by highest fibre per 100g, which you can then manually filter out the carbs from!