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How much fibre is in those grains?

Grains can be a great source of fibre but less so when they’re processed. Choosing whole grains that have been less processed means we can benefit from more fibre and other important nutrients.

Fibre helps give our bowels the bulk we need to keep us regular, and is also an important source of food for our gut bacteria. Eating less-processed whole grains has been found to be beneficial to heart health and reduces the risk of type 2 diabetes and unwanted weight gain. Swapping out some plain flour for wholemeal or using whole grains instead of processed grains with our meals can be a great way to incorporate more into our daily diet.

Here’s how different grains stack up to help us achieve our suggested daily target of fibre.

It is recommended that men aim for 38g fibre a day and women 28g a day.

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.

Sun Valley Foods
Pearl Barley
11.2g fibre in ¹/³ cup, uncooked
Bob’s Red Mill
Buckwheat Flour
7.4g fibre in ¼cup, uncooked
Rolled Oats
5.4g in ½ cup, uncooked
The New Zealand Quinoa
Co. natural Quinoa
4.7g fibre in ¹/³ cup, uncooked
Ceres Organics
Wholemeal Couscous
4.4g in ¼ cup, uncooked
Steamed Brown Rice Cups
4g fibre in 125g cup
Wheat Bran
3.4g in 2 tablespoons wheat bran
Ceres Organics
Buckwheat Flour
3.1g in ¼ cup
Countdown Australian
Oat Bran
2.9g fibre in 2 tablespoonsCeres Organics
2.6g fibre in 3 tablespoons, uncooked
Ceres Organics
2.6g fibre in 3 tablespoons, uncooked
Ceres Organics
Wholemeal Spelt Flour
2.3g in ¼ cup
Ceres Organics
Bulghur Wheat
1.4g in ¹/³ cup, uncooked

Article sources and references

Date modified: 12 September 2019
First published: September 2019


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