My Nutrition Clinic

How's your daily fibre looking?

For each food group, find the tier that best matches what you've eaten today and use the + button to count up your serves. Your fibre estimate and score will update as you go.

High fibre (~4–8g/serve)

Moderate fibre (~2–3g/serve)

Low fibre (~0.5–1.5g/serve)

0/ 10

Select your serves below

Add serves in each food group to begin

fibre est.

🥦

Vegetables

Today: 0 serves

High fibre

~4–5g/serve

e.g. broccoli, Brussels sprouts, cauliflower, cabbage, kale, silverbeet, artichoke, sweet corn, peas, edamame, parsnip, beetroot, leek, fennel

1 serve = ½ cup cooked or 1 cup raw

0 serves today

Moderate

~2–3g/serve

e.g. carrot, capsicum, tomato, zucchini, eggplant, onion, garlic, bok choy, mushrooms, green beans, asparagus, sweet potato, potato (with skin), pumpkin, snow peas

1 serve = ½ cup cooked or 1 cup raw

0 serves today

Low fibre

~0.5–1g/serve

e.g. iceberg lettuce, cucumber, celery, radish, bean sprouts, water chestnuts, bamboo shoots, white potato (peeled and boiled)

1 serve = ½ cup cooked or 1 cup raw

0 serves today

🍎

Fruit

Today: 0 serves

High fibre

~4–6g/serve

e.g. raspberries, blackberries, passionfruit, guava, pear (with skin), apple (with skin), avocado, dried figs, dried apricots, dried dates, prunes

1 serve = 1 medium fruit, 1 cup berries, or 30g dried fruit

0 serves today

Moderate

~2–3g/serve

e.g. banana, orange, mandarin, mango, kiwifruit, strawberries, blueberries, peach, plum, nectarine, cherries, grapes, pineapple, papaya, fig (fresh), tinned fruit in juice (drained)

1 serve = 1 medium fruit, 2 small fruit, or 1 cup chopped

0 serves today

Low fibre

~0.5–1g/serve

e.g. watermelon, rockmelon, honeydew, lychee, fruit juice (any)

1 serve = 1 cup chopped or 125ml juice

0 serves today

🌾

Grains & cereals

Today: 0 serves

High fibre

~4–8g/serve

e.g. rolled oats / porridge, All-Bran or bran-based cereal, whole rye bread, low carb bread (e.g. Burgen, Baker's Delight Low Carb), barley, freekeh, bulgur wheat, buckwheat, psyllium husk added to food

1 serve = ½ cup dry oats, 30g cereal, 2 slices rye bread, or ½ cup cooked grain

0 serves today

Moderate

~2–3g/serve

e.g. wholegrain or multigrain bread, Weetbix, Vita Brits, wholemeal pasta, brown rice, quinoa, corn tortillas, wholegrain crackers (Ryvita, Vita-Weat), muesli, corn thins (3 cakes)

1 serve = 2 slices bread, ½ cup cooked grain, or 30g cereal

0 serves today

Low fibre

~0.5–1g/serve

e.g. white bread, white rice, white pasta, plain rice cakes, cornflakes, Rice Bubbles, cream crackers, croissants

1 serve = 2 slices bread or ½ cup cooked grain

0 serves today

🫘

Legumes & beans

Today: 0 serves

High fibre

~6–9g/serve

e.g. lentils (red, green, brown), split peas, black beans, kidney beans, borlotti beans, cannellini beans, chickpeas, butter beans, soybeans, edamame (shelled), four bean mix, baked beans (canned), bean-based pasta (chickpea, lentil, edamame)

1 serve = ½ cup cooked or canned (drained and rinsed)

0 serves today

Moderate

~3–5g/serve

e.g. hummus, falafel, firm tofu, tempeh, vegetable soup with legumes, lentil soup, refried beans (canned, smooth)

1 serve = ½ cup, 4 tbsp hummus, or 100g tofu/tempeh

0 serves today

🥜

Nuts & seeds

Today: 0 serves

High fibre

~4–6g/serve

e.g. chia seeds, flaxseeds / linseeds, desiccated coconut, almonds, LSA mix (linseed, sunflower & almond), mixed seeds, hemp seeds

1 serve = 30g nuts or 2 tbsp seeds

0 serves today

Moderate

~2–3g/serve

e.g. walnuts, pistachios, hazelnuts, pecans, Brazil nuts, peanuts, pumpkin seeds, sunflower seeds, sesame seeds, tahini, mixed nuts

1 serve = 30g nuts or 2 tbsp seeds / tahini

0 serves today

Low fibre

~0.5–1.5g/serve

e.g. cashews, macadamia nuts, pine nuts, smooth peanut butter, smooth almond butter

1 serve = 30g nuts or 2 tbsp nut butter

0 serves today

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