Foods high in fibre

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.

  • Wholewheat pasta

  • Brown rice

  • Fruit such as raspberries, pears, melon and oranges

  • Exotic fruits such as mango or guava

  • Vegetables such as broccoli, carrots and sweetcorn.

  • Dark-colored vegetables

  • 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!

Future Value