Recommended fibre intake for teenagers and adults 14-18 years: Men 31 g - Women 25 g 19–50 years: Men 38 g - Women 25 g 50+ years: Men 30 g - Women 21g Foods rich in fibre 1. Beans Kidney beans Pinto beans Black beans Aduki beans Edamame 2. Pulses Lentils Chickpeas Split pea 3. Grains Oats - 16.5 grams per cup of raw oats Barley Quinoa Popcorn Brown rice 4. Dried fruits Dates Figs Apricots 5. Nuts Almonds Pistachio 10.6 g Coconut (fresh) 9 g Walnuts 6.7 g 6. Seeds Chia seeds Flaxseed Sunflower seeds 8.6 g Pumpkin seeds 6 g 7. Wholegrain pasta and bread Whole-wheat pasta Whole-wheat bread 8. Vegetables Avocado Beetroot Broccoli Carrots Artichoke Brussel Sprouts Kale Spinach 9. Fruits Blueberries Raspberries Strawberries Pears Banana
