Getting enough fibre following a low potassium diet
Fibre is found in many plant-based foods. The body can breakdown (digest) some types of fibre (soluble) and not others types of fibre (insoluble) - both types of fibre are essential in the diet. Examples of foods which contain fibre include wholegrain products such as wholemeal bread and pasta and plant-based foods such as fruits, vegetables, nuts and beans.
It can be difficult to get enough fibre in your diet when you are following a low potassium diet. The information below provides some guidance on foods which contain fibre and which are also low to moderate in potassium. This will help you to achieve your low potassium goal, whilst enjoying plenty of fibre.
Why is fibre important?
Fibre is important to keep the gut healthy, prevent constipation and help control blood sugar levels. Fibre may also help to lower blod pressure and total cholesterol. Having adequate fibre in the diet is beneficial to us all.
How much fibre should I have?
- Children from age two - aim for 15g fibre a day.
- 5-11 year olds - 20g a day.
- 11-16 year olds - 25g a day.
What to look for on a nutrition label
Food that are classed as “high fibre” contain 6g or more per 100g.
Foods that are classed as a “source of fibre” contain 3g or more per 100g.
Grains, Cereals & Breads
Low Potassium, fibre containing foods
- Breakfast cereal puffed wheat, honey coated (3 Tbsp)
- Tapioca (1¹⁄₂ Tbsp), raw
- Semolina (1¹⁄₂ Tbsp), raw
- Polenta (1 Tbsp), raw
Moderate potassium, fibre containing foods
- Brown bread (1 slice)
- Whole wheat pasta (2 tbsp) boiled
- Brown rice (2 tbsp) boiled
- Wheat biscuits (1)
- Shredded wehat (2 tbsp)
Vegetables
Low Potassium, fibre containing foods
- Beansprouts (1 tbsp)
- Celery (1/2 stick)
- Green beans (1 tbsp), boiled
- Pumpkin (1 tbsp), boiled
- Turnip tops (1 tbsp), boiled
Moderate potassium, fibre containing foods
- Broccoli (1 tbsp), boiled
- Carrot (1 tbsp), boiled
- Cauliflower (1 tbsp), boiled
- Canned sweetcorn in water (1 tbsp)
- Courgette (1 tbsp)
Fruits
Low Potassium, fibre containing foods
- Blueberries (2 tbsp)
- Fruit cocktail canned in juice/ syrup 30g (1 tbsp)
- Lychees (2)
- Pineapple, canned in juice/syrup 45g (2 slices)
Moderate potassium, fibre containing foods
- Pear (1)
- Apple
- Blackberries (8)
- Raspberries (15)
Snacks
Moderate potassium, fibre containing foods
- Walnuts (6 halves)
- Unsalted popcorn (1tbsp)
- Wholemeal crackers (1)
Easy ideas for increasing your fibre intake:
Breakfast
- Add fruit such as apples, pears or a small handful of berries to your breakfast cereal or porridge.
- Add linseeds to yoghurt.
Main meals
- Add extra vegetables to meals such as bolognese, stews and curries.
- Choose wholewheat pasta and wholemeal bread instead of white varieties.
- Choose brown rice instead of white rice.
Snacks
- Low potassium fruits such as apples or canned fruit cocktail in juice.
- Low potassium vegetables such as celery sticks.
- Wholemeal rice cakes/crackers.
- Wholemeal toast with sweet/savoury toppings.
- Wholemeal scone with butter/jam.
Your dietitian or doctor will advise you on how much fibre you should have each day.
