Most adults need about 30 grams of fibre daily. This is more than most Australian men and almost all Australian women eat. You can increase your dietary fibre by eating more wholegrain bread, wholegrain and bran cereals, fruits and vegetables, including some legumes, as well as some nuts and seeds. If your fibre intake has been relatively low, increase your intake gradually to make sure you avoid abdominal gas. Try to choose a cereal which provides 5 to 10 grams of fibre in the average serving.
White bread contains some fibre but less than wholemeal.
Wholemeal muffins and crumpets are also good sources of fibre. All contain fibre and this is not destroyed by cooking. Peas, spinach, broccoli and potatoes contribute more fibre than lettuce and celery. All fresh and dried fruits contribute dietary fibre. Fruit and vegetable juices are not good sources of fibre.