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The National Academy of Medicine (formerly Institute of Medicine) recommends that women consume 25 grams per day of fibre if they are under 50 and 21 grams above this age. It is recommended men consume more: 38 grams per day for the under 50 group and 30 grams for older men (see nam.edu).
Good sources of fibre have been recommended by the Nutrition Australia Victoria Division (see Table 2, nutritionaustralia):
Table 2. Common foods and their fibre content. Produced by Nutrition Australia Vic Division, October 2014. Reviewed July 2021.
| Food | Serving size | Fibre content (grams) |
|---|---|---|
| Wholemeal pasta | 1 cup | 7.9 |
| Carrot (unpeeled) | 1 cup | 6.9 |
| Kidney beans | 100g | 6.5 |
| Corn | 1 medium cob | 5.9 |
| Rolled oats | 1/2 cup | 4.5 |
| Wholemeal biscuit | 2 biscuits | 4.2 |
| Broccoli (unpeeled) | 1 cup | 3.8 |
| Lentils | 100g | 3.7 |
| Sweet potato (unpeeled) | 1 cup | 3.7 |
| Brown rice | 1 cup | 2.7 |
| Almond | 30g (25 almonds) | 3.0 |
| Dried apricot | 30g (5 dried apricots) | 2.5 |
| Wholegrain bread | 1 slice | 2.4 |
| Banana | 1 medium | 2.3 |
| Apple | 1 medium | 2.2 |
| Psyllium husk | 1 tablespoon | 2.2 |
| Popcorn (air popped) | 1 cup | 1.2 |
Tags: fibre dietary fibre