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Shopping for more fibre

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.


Add fibre to your diet by choosing wholegrain cereals and increasing vegetable serves.


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