Tweet. Fruit, vegetables, nuts, seeds and pulses are all good sources of fibre. But with cereal-based foods such as breakfast cereals, pasta, rice and bread, the amount of fibre depends on how much of the outer layer of the grain has been stripped away in the milling and refining process.weet. Fruit, vegetables, nuts, seeds and pulses are all good sources of fibre. But with cereal-based foods such as breakfast cereals, pasta, rice and bread, the amount of fibre depends on how much of the outer layer of the grain has been stripped away in the milling and refining process.