Many of us find it difficult to eat enough fibre each day. But fibre can be a helpful weight loss aid because it takes longer to chew and digest. Also, because of its slow passage through the digestive system, you feel fuller for longer and are less likely to experience those sudden cravings for something sweet and high calorie.As a general guide, adults should be aiming for a minimum of 30g of fibre in a day (NHS).
One of the easiest ways to incorporate a substantial amount of fibre into your diet is to eat a high fibre breakfast cereal. Just one bowlful of All Bran, for example, provides nearly two thirds of your minimum daily fibre needs.
To help you decide what to look for, here are 15 super high fibre breakfast cereals which all have a minimum of 10g of fibre per 100g of cereal. Most of them are available in larger supermarkets.
The number in red is the amount of fibre per 100g of cereal.
1. All Bran Plus (Kellogg’s) 27g
High fibre wheat bran cereal with extra folic acid. One 40g serving provides 43% of recommended daily fibre. All Bran has 334 calories per 100g/134 calories per 40g serving. Stores own brands have similar values with Sainsbury's leading the way with their box of 'High Fibre Bran' cereal which has 28g of fibre.
2. Crunchy Bran (Weetabix) 20g
A tasty high fibre, crunchy cereal with Wheat Bran, Wholewheat and Oat Bran. Each serving provides 33% of recommended guideline intake for fibre. Crunchy Bran has 350 calories per 100g/140 calories per 40g serving
3. Oatbran Sprinkles (Mornflake) 18.2g
Oatbran Sprinkles are made from pure 100% oatbran. You can sprinkle it onto other cereals, yogurt etc or make it into porridge. Oatbran Sprinkles have 364 calories per 100g/146 calories per 40g serving.
Also made by Mornflake is Toasted Oatbran which contains the same 18.2g of fibre per 100g of cereal. Toasted Oatbran has 160 calories per 30g serving (without milk).
4. Bran Flakes (Kellogg's) 15.0g
Bran enriched wheat flakes. One 30g serving provides 18% of recommended daily fibre guidelines and 1 Weight Watchers ProPoint. There are 356 calories per 100g/107 calories per 30g serving. Stores own bran flakes provide similar levels of fibre.
5. Fibre Flakes (Doves Farm) 15.0g
Doves Farm Fibre Flakes are gluten free and made without wheat, nuts, milk, eggs, nuts, soya or hydrogenated fat. The main ingredient is wholegrain rice, then maize bran. There are 351 calories per 100g/105 calories per 30g serving. (Found in health food stores/Sainsbury).
6. Oat Crisp (Quaker Oats) 14.0g
Over 70% wholegrain. Light, crisp pillows of oat cereal. Oat Crisp has 364 calories per 100g or 109 calories and 3.8g of fibre per 30g serving.
7. Extra Crispy Muesli 4-Nut (Mornflake) 13.5g*
A high fibre, wholegrain, special blend of oats and cereals which is brimming with roasted hazelnuts, almonds, pecans and pistachios, and toasted coconut chips. No added sugar or salt. Extra Crispy Muesli has 443 calories per 100g/199 calories per 45g. *The packaging states 13.5g fibre per 100g however their website states 12.0g of fibre per 100g.
8. All Bran Golden Crunch (Kellogg's) 13.0g
This is a new cereal from Kellogg's. All Bran Golden Crunch is a light and crunchy, multi-grain cereal made with wheat bran and oven baked into delicious clusters. Each 100g has 405 calories or 241 calories and 6g of fibre per 45g serving with 125ml semi-skimmed milk.
This is a new cereal from Kellogg's. All Bran Golden Crunch is a light and crunchy, multi-grain cereal made with wheat bran and oven baked into delicious clusters. Each 100g has 405 calories or 241 calories and 6g of fibre per 45g serving with 125ml semi-skimmed milk.
9. Oatbran Flakes (Mornflake) 12.4g
High fibre Oatbran flakes are made from 40% oatbran. They’re lightly toasted for a tastier, crunchy cereal. Oatbran Flakes have 372 calories per 100g/149 calories per 40g serving.
10. Sultana Bran (Tesco) 12.1g
Wholegrain wheat flakes with added bran and sultanas fortified with vitamins and iron. Sultana Bran has 350 calories per 100g/140 calories per 40g serving. Kellogg’s and Sainsbury Sultana Bran have similar values.
11. Shredded Wheat Bitesize (Nestle) 11.8g
Shredded Wheat Bitesize are high fibre, wholegrain, wheat cereal biscuits. There are 369 calories per 100g/148 calories per 40g. Shredded wheat full size biscuits have 11.6g of fibre per 100g/153 calories per 45g serving.
12. Grape Nuts (Post) 11.5g
14. Weetabix 10.1g
Weetabix wholegrain cereal biscuits are high in fibre, low in fat and salt and fortified with vitamins and iron. Every 100g of Weetabix provides 358 calories or 134 calories and 3.8g of fibre per 37.5g serving (2 biscuits).
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| Weetabix 10g per 100g |
15. Puffed Wheat (Sainsbury) 9.2g
Unsweetened puffed wheat cereal. 358 calories per 100g/107 calories per 30g serving. Other brands of unsweetened Puffed Wheat have similar values.
The following cereals just missed out on the top 15. However, they are all high in fibre, so choosing any of these will still contribute a decent amount of fibre to your diet.
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© Diets and Calories 2011-2012
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