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Lower Fibre Food Choices

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Healthy adults should aim for 25 to 38 grams of fibre per day. You may need to lower your fibre intake for a short time to help manage a medical condition. Low fibre diets often include 10 to 15 grams of fibre per day, but the total amount may depend on your medical condition or symptoms.

Fibre is found in plant foods like whole grains, beans, peas, and lentils, nuts and seeds, vegetables, and fruit. Animal foods such as meat, poultry, fish, eggs, and milk products do not have fibre. Cooking, chopping or blending food does not change the amount of fibre. Peeling vegetables and fruit and removing seeds can lower their fibre content.

This handout provides information on fibre amounts in some foods that might be suitable while on a lower fibre diet. For packaged foods, check the Nutrition Facts table for the amount of fibre in a serving. Talk to your healthcare provider or registered dietitian if you have questions about amounts of fibre that are right for you.

Vegetables and Fruit

Food Portion Size Total Fibre (grams)

Vegetables

Bok choy*, boiled or raw

125mL (½ cup)

0.4-0.9

Cucumber

125mL (½ cup)

0.5

Celery

1 medium stalk

0.6

Bamboo shoots, boiled or canned

125mL (½ cup)

0.6-1.0

Spinach, raw

250mL (1 cup)

0.7

Lettuce

250mL (1 cup)

0.8

Summer squash

125mL (½ cup)

1.3

Eggplant

125mL (½ cup)

1.3

Pumpkin, boiled

125mL (½ cup)

1.4

Onion*

125mL (½ cup)

1.4

Cauliflower*, broccoli*, carrots, boiled

125mL (½ cup)

1.5-2.2

Tomato

1 medium

1.5

Yellow or green beans, boiled

125mL (½ cup)

1.6

Beets, boiled

125mL (½ cup)

1.6

Potato, mashed

125mL (½ cup)

1.7

Cabbage*, boiled or raw

125mL (½ cup)

1.3-1.7

Mushroom, boiled or raw

125mL (½ cup)

1.0-1.8

Bean sprouts*, raw

125mL (½ cup)

2.0

Cauliflower*, broccoli*, carrots, raw

125mL (½ cup)

2.0-3.3

Peppers, raw

125mL (½ cup)

2.2

Beet greens, boiled

250mL (1 cup)

2.2

Corn, boiled

125mL (½ cup)

2.3

Spinach, boiled

125mL (½ cup)

2.3

Parsnip, boiled

125mL (½ cup)

2.7

Winter squash, baked

125mL (½ cup)

3.0

Brussel sprouts, boiled

4 sprouts

3.0

Artichoke*, canned

125mL (½ cup)

3.6

Potato, baked with skin

1 medium

3.8

Fruit

Watermelon

125mL (½ cup)

0.3

Cantaloupe, honeydew melon

125mL (½ cup)

0.6-0.7

Grapes

125mL (½ cup)

0.8

Pineapple

125mL (½ cup)

1.0-1.2

Applesauce

125mL (½ cup)

1.4

Mango

125mL (½ cup)

1.4

Mandarin orange

1 medium fruit

1.6

Fruit cocktail, canned

125mL (½ cup)

1.9

Grapefruit

½ fruit

2.0

Kiwi

1 medium fruit

2.1

Banana

1 medium fruit

2.1

Apple*, without skin

1 medium fruit

2.1

Orange

1 medium fruit

2.3

Papaya

½ fruit

2.6

Prunes, dried

60mL (¼ cup)

3.3

Apple*, with skin

1 medium fruit

3.5

Figs, dried

60mL (¼ cup)

3.8

*common gas producing foods

Grains

Food Portion Size Total Fibre (grams)

Pasta, grains, and rice

Rice, white

125mL (½ cup)

0.4

Couscous

125mL (½ cup)

0.7

Pasta, white

125mL (½ cup)

0.9

Noodles, chow mein, rice, or egg

125mL (½ cup)

0.9-1.0

Rice, brown

125mL (½ cup)

1.5

Barley

125mL (½ cup)

2.0

Pasta, whole wheat

125mL (½ cup)

2.1

Popcorn, popped

2 cups

2.5

Quinoa

125mL (½ cup)

2.7

Breads and baked goods

Pancake, waffle, white flour

1 piece

0.4-0.8

Biscuits, white flour

1 small biscuit

0.5

Pita, white flour

½ pita

0.7

Saltine crackers

10 crackers

0.8

English muffin, white flour

½ muffin

1.0

Tortilla, white flour

1 tortilla

1.1

Bagels, bread, bun, white flour

½ bagel, 1 slice (35g), 1 bun

1.2-1.4

Bread, rye

1 slice (35g)

1.4

Bread, whole grain flour

1 slice (35g)

2.1

Bread, pumpernickel

1 slice (35g)

2.2

Cereal

Cream of rice, cooked

175mL (¾ cup)

0.2

Puffed rice

30g

0.5

Corn flakes

30g

1.3

Granola

30g

1.5-2.6

Oatmeal

175mL (¾ cup)

3.0-3.5

Oat bran, cooked

175mL (¾ cup)

3.6

Shredded wheat

30g

3.9

 

Protein foods

Food Portion Size Total Fibre (grams)

Tofu

100g

0.4

Soy beverage

250mL (1 cup)

0.5

Peanut butter, smooth, commercial

30mL (2 Tbsp)

1.8

Walnuts

60mL (¼ cup)

2.0

Peanut butter, natural

30mL (2 Tbsp)

2.5

Almond butter, natural

30mL (2 Tbsp)

3.3

Hazelnuts

60mL (¼ cup)

2.8

Flax seeds, whole

15mL (1 Tbsp)

2.9

Almonds

60mL (¼ cup)

3.8

Sunflower seed

60mL (¼ cup)

3.6

Pumpkin seeds

60mL (¼ cup)

3.7

Chia seeds

15mL (1 Tbsp)

3.7