Here are ways to add more fibre to your diet. They simply require reading the labels more carefully.
Why do we need to read labels? Two products might look very similar but have a very different nutrition profile.
Way back in 2011 we looked at five sets of similar products that had very different fibre contents.
Don’t assume they will look the same today. Check the nutrition information. While fibre does not always have to be declared in a nutrition information panel, many products do state their fibre content.
| Instead of | Choose | |
|---|---|---|
| Vogel’s Original Mixed Grain bread 3.6g fibre in 2 slices |
Vogel’s Chia & Toasted Sesame bread 6.9g fibre in 2 slices |
92% more add 3.3g |
| Be Natural Fruit and Nut Bars Yoghurt Coated 1.9g fibre in each bar |
Be Natural Trail Bars 5 Whole Grains 4g fibre in each bar |
110% more add 2.1g |
| White Rice 1.5g fibre in 1 cup cooked rice |
Brown Rice 3.3g fibre in 1 cup cooked rice |
120% more add 1.8g |
| San Remo Penne Pasta (standard) 2.6g fibre in 100g (uncooked) serve |
San Remo Wholemeal Penne Pasta 13g fibre in 100g (uncooked) serve |
400% more add 10.4g |
| Wattie’s Spaghetti in Tomato Sauce 1.7g in 1/2 x 420g can serve |
Wattie’s Lite Baked Beans in Tomato Sauce 9.9g in 1/2 x 420g can serve |
480% more add 8.2g |
Total for all five swaps
Was 11.3g, now 37.1g
Adds 25.8g fibre (+228%)
In context
Fibre helps ensure good bowel health and function and higher-fibre diets are linked with a lower risk of developing diabetes, heart disease and some cancers. High fibre foods are also great for weight control as they help us feel fuller. Women need 25-28g fibre each day and men, 30-38g fibre.
Tip
Add fibre to your diet by choosing wholegrain cereals and increasing vegetable serves.
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