Evidence shows dietary fibre decreases the risk of colorectal cancer, and can assist in maintaining a healthy weight.
Every day, men should be aiming for 30g of dietary fibre and women should be aiming for 25 g.
Dietary fibre is the part of plant foods such as vegetables, fruit, wholegrains, legumes, nuts and seeds that cannot be digested in the stomach or small intestine. Dietary fibre passes relatively unchanged into the large intestine, where it is fermented by bacteria—boosting gut health and reducing cancer risk.
As well as fruit, vegetables, nuts and seeds, other great sources of fibre include wholemeal or wholegrain breads or wraps, couscous, quinoa, brown rice, wholemeal pasta, high-fibre cereals, muesli and oats.
Recommended number of serves
For information on number of serves for younger children click here.
For information on number of serves for pregnant or lactating women click here.
1 serve =
- 1 slice bread
- ½ medium roll or flat bread
- ½ cup cooked pasta, rice, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
- ½ cup cooked porridge
- 2/3 cup wheat cereal flakes
- ¼ cup muesli
- 3 crispbreads
For more information on how dietary fibre cuts your cancer risk, click here.