Nutrition guide
Best High Fibre Foods
See how much fibre common foods contribute in realistic weighed portions, and combine several foods instead of relying on one “superfood”.
Updated 16 October 2026 • Prepared by Tools by Layna Editorial Team
Fibre in everyday portions
These are illustrative portions, not prescribed serving sizes. Values use edible weights and the stated preparation. FSANZ Australian Food Composition Database (AFCD) Release 3 values are scaled from 100 g, or 100 mL for milk, and rounded. Brand recipes and cooking methods can differ; use your package label for the product you eat.
| Food and preparation | Example portion | Approximate fibre |
|---|---|---|
| Chickpeas, boiled and drained AFCD F002882 | 150 g | 11.4 g |
| Wholemeal wheat pasta, boiled AFCD F006464 | 150 g | 8.6 g |
| Lentils, boiled and drained AFCD F005177 | 150 g | 6.2 g |
| William Bartlett pear, raw with skin AFCD F006612 | 150 g | 5.6 g |
| Frozen green peas, boiled and drained AFCD F006538 | 80 g | 4.9 g |
| Chia seeds, dried AFCD F008209 | 15 g | 5.0 g |
| Mixed-grain bread AFCD F001621 | 80 g | 4.6 g |
| Rolled oats, dry weight AFCD F006143 | 40 g | 3.8 g |
| Almonds with skin, raw and unsalted AFCD F006081 | 30 g | 3.3 g |
| Broccoli, boiled and drained AFCD F001900 | 100 g | 2.5 g |
A useful daily reference
The Australian and New Zealand Nutrient Reference Values set an adult adequate intake of 30 g/day for men and 25 g/day for women. These population reference values differ from an individual treatment plan. Pregnancy, breastfeeding and some digestive conditions need different context.
Worked example: combine foods through the day
40 g dry oats contributes 3.8 g fibre, 150 g of the pear shown above contributes about 5.6 g, 150 g boiled chickpeas contributes 11.4 g, and 80 g cooked frozen peas contributes about 4.9 g. Together those chosen portions supply approximately 25.6 g fibre, before other foods in the day. The total uses unrounded source values, so it can differ slightly from adding the displayed rounded figures.
This example shows how contributions add up. It is not a complete day’s menu or a reason to eat all the foods at once.
Compare the same form of the food
Dry and cooked weights are not interchangeable. Water absorbed during cooking changes the fibre per 100 g. Canned chickpeas also have a separate database entry: use the drained weight and the correct preparation. A wholemeal pasta entry cannot be substituted for white pasta while keeping the same fibre figure.
Use a mix of grains, legumes, vegetables, fruit, nuts and seeds that you enjoy. If increasing fibre aggravates symptoms, review the type and amount with an accredited dietitian rather than assuming the highest total is the best choice.
Frequently asked questions
Does the number on a packet refer to my bowl?
Only when your bowl matches the listed serving. Multiply the per-100-g fibre figure by the grams you ate, then divide by 100.
Do I weigh oats before or after cooking?
The table uses 40 g dry rolled oats. For cooked porridge, choose a cooked-porridge entry or calculate from the dry oats and other ingredients.
Why do different chickpea entries have different fibre?
Preparation, water content and the foods sampled differ. Use the drained canned entry for canned chickpeas and the boiled entry for chickpeas cooked from dry.
Related calculators and guides
Sources and method
- FSANZ Australian Food Composition Database, Release 3: nutrient profiles — Food keys in the tables identify the source entries. Portion calculations use the energy-with-dietary-fibre, protein and total-dietary-fibre fields.
- FSANZ: nutrition information panels — How per-serving and per-100-g values differ.
- Australian and New Zealand NRVs: dietary fibre — Adult adequate intakes and life-stage differences.