|Food Group ||High Fibre ||Lower Fibre Alternatives |
|Breads & cereals ||Wholegrain or wholemeal bread, pasta or biscuits, brown rice. Bran & bran cereals, weetbix. Cereals containing dried fruit, seeds, coconut or nuts e.g. muesli, wheat germ. ||Cornflakes, puffed wheat, rice cereal, rolled oats (strained), instant oats (½ cup cooked), semolina, white bread, noodles, pasta, rice. Plain biscuits i.e. water cracker, rice or corn cruskits, short bread. |
|Fruit ||Dried fruit, guava, jackfruit, kiwi fruit, passionfruit, pear (raw), prunes, rhubarb, whole citrus fruit (orange, mandarin, grapefruit), juices with high pulp content. ||Apple (peeled), banana (ripe), pawpaw, peeled stone fruit (peach, nectarine, apricot, plum), rockmelon, seedless grapes, strawberries, tinned fruit (except prunes), watermelon, pulp free juice. |
Beans (green or dried), brussel sprouts, cabbage, capsicum, carrot, chinese broccoli, celery, corn, leek, lentils, parsnip, peas, spinach, split peas, turnip, salad vegetables e.g. cucumber.
Be mindful to avoid soups made from high fibre ingredients i.e. pea soup and lentil soup.
|Asparagus tips, bean sprouts – tail removed, beetroot, bok choy (well chopped), broccoli (florets), cauliflower (florets), eggplant, mushrooms, onion (small amount), potato (peeled), pumpkin (peeled), radish, squash, sweet potato (peeled), tomato (no skin or seeds), zucchini. |
|Dairy & Dairy alternatives ||Yoghurts with nuts, dried fruit, chunks of fruit. ||Smooth yoghurt, custard, cheese, milk, soy milk |
|Meat & Meat alternatives ||Hard tofu, lentils, legumes (e.g. chickpeas, baked beans), tempeh. |
Meat, chicken, fish, eggs, silken tofu, vegetarian sausages
*if less than 2g fibre per serve
Large servings of chutney, pickles, relish, date spread.
|Chives, chopped parsley, garlic powder, herbs, mayonnaise, pepper, salad dressings, salt, soya sauce, spices, tomato paste, tomato sauce, Worcestershire sauce honey, smooth peanut butter, lemon butter, marmalade jelly, Marmite, Promite, seedless jams, Vegemite |