Food Group | Low Fiber Foods | High Fiber Foods |
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Breads, cereals, rice, pasta, noodles | White bread/ crumpets/ scones/English muffins Refined breakfast cerealsInstant porridge White rice/ pasta, sago, tapioca, semolina White flour, cornflour, custard powder Plain sweet and savoury biscuits or cakes | Wholemeal/ wholegrain bread, crumpets, fruit bread/ rye bread Wholegrain breakfast cereals or any with fruit, nuts or coconut Rolled oats, oat bran, muesli bars Brown rice, pasta, maize Wholemeal flour, wheatgerm Sweet and savoury biscuits or cakes made with wholemeal flour, nuts, dried fruit or coconut |
Vegetables | Ensure all vegetables are peeled and well cooked Potato, sweet potato, pumpkin, carrot, zucchini Cauliflower, broccoli, asparagus spear tips Tomato and cucumber with skins and seeds removed Lettuce, cabbage, green beans (chop and chew well) and button mushrooms Spring onion Well-strained vegetable juice Tomato puree or paste | Where possible eat the skin when having vegetables All other salad or vegetables |
Fruit | Pawpaw and melons (no seeds) Banana (small amount), seedless grapes, cherries Peeled peaches & nectarine Well-cooked fruit with no skin or pips Canned fruits except pineapple and mango Well-strained fruit juice | Where possible, eat the skin when having fruit All fresh fruit Dried fruit |
Dairy foods | All varieties of milk Plain yoghurt, custard, vanilla, plain cheese, plain or flavored ice cream | Ice cream containing dried fruit, nuts or coconut Products containing “chunky fruit” pieces Flavored milk with added fiber |
Meat, fish, poultry, eggs, nuts, legumes | All meat, chicken or fish. Tofu Eggs | Legumes e.g., baked beans, lentils, soy beans, kidney beans Nuts Peanut butter |
Sample low-fiber meal plan | Sample high-fiber meal plan |
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Breakfast: Cornflakes or Rice-bubbles, Milk, apple juice , white toast, margarine & honey Lunch: white bread sandwich, chicken and avocado filling, vanilla yogurt Dinner: grilled steak, mashed potato, steamed pumpkin, ice cream and tinned peaches Snacks: Custard, yogurt, low fiber fruits (e.g. pawpaw, rockmelon, water melon), plain biscuit | Breakfast: wholegrain cereal such as porridge, All BranTM or muesli low fat milk banana, wholemeal toast Lunch: wholemeal or wholegrain sandwich or roll chicken and salad, apple fruit yogurt Dinner: grilled steak, jacket potato, broccoli and corn fruit salad, and ice cream Snacks: Fruit, nuts, wholegrain biscuits or muesli bars |