A reference guide to high and medium fibre food sources. Fruit – High Fibre: avocado (whole), dried fruit (figs/apricots/prunes) Fruit – Medium Fibre: berries, pears with skin, guavas, papaya, grapefruit Pulses – Medium Fibre: baked beans, chilli beans, green beans, red kidney beans, soya beans, chickpeas, lentils, peas Vegetables – High Fibre: raw broccoli, large baked potato with skin, broad beans Vegetables – Medium Fibre: aubergine, parsnips, potatoes (chipped/boiled/mashed) Pasta/Flour/Pastry – High Fibre: wholemeal pastry, wholemeal pasta Rice/Flour/Pastry – Medium Fibre: wild rice, naan bread, tortilla, wheat flour Breakfast Cereal – High Fibre: bran with oat and wheat, all-bran/bran strands, porridge Breakfast Cereal – Medium Fibre: bran flakes, oat flakes, sultana bran, whole wheat biscuits, muesli Additional fibre sources: fruit and veg not mentioned above (e.g. apples, peppers, bananas), brown bread/rolls, brown rice, oatcakes, noodles, mixed nuts