Thread: not getting enough fibre in my diet, please help!

just ran a few searches and found this great post by emma, i think its pretty much what i was after

LOTS of places!!

Beans - kidney beans, chick-peas and lentils are all PACKED with fibre

Whole grains and brans - I know you can't eat oats, but whole grains and their brans like barley and rye are also high in fibre. If you can, wheat bran is something you can add to your breakfast or mix it into yoghurt to increase daily fibre as well. Psyllium husks can also be added as a supplement if you need it.

Vegetables and fruits - Just eat as many green vegetables as you want! (eg: spinach, cabbage, brussel sprouts, broccoli, zucchini, celery, mushrooms). Fruits like berries are pretty high in fibre as well.

Starchy vegetables like sweet potato, yams or taro (with the skin skin on).

Nuts and seeds - linseeds/linseed meal, walnuts, almonds....

Here is a list of the fibre content of foods:
Legumes
Navy beans, cooked from dried 1 cup 19.1g
Kidney beans, canned 1 cup 16.4g
Split peas, cooked from dried 1 cup 16.3g
Lentils, cooked from dried 1 cup 15.6g
Refried beans, canned 1 cup 13.4g

Cereals and grains
100% (wheat) Bran Cereal 1 cup 17.6g
Quinoa, cooked 1 cup 9.3g
Bulgur, cooked 1 cup 8.2g
Pearled barley, cooked 1 cup 6.0g
Oat bran, cooked 1 cup 5.7g
Instant oatmeal, cooked 1 cup 3.7g
Rice, long-grained brown, cooked 1 cup 3.5g

Vegetables
Artichoke hearts, cooked 1 cup 9.1g
Spinach, frozen, cooked 1 cup 7.0g
Brussel sprouts, cooked 1 cup 6.4g
Winter squash, cooked 1 cup 5.7g
Mushrooms, cooked from fresh 1 cup 3.4g

Fruits
Prunes, uncooked 1 cup, pitted 12.1g
Asian pear 1 pear 9.9g
Guava, fresh 1 cup 8.9g
Raspberries, fresh 1 cup 8.0g
Blackberries, fresh 1 cup 7.6g

Nuts and Seeds
Almonds 1 ounce (23 kernels) 3.3g
Pistachio nuts 1 ounce (47 kernels) 2.9g
Pecans 1 ounce (20 halves) 2.7g
Peanuts 1 ounce (33 kernels) 2.4g