Swaps to increase fibre

The Ministry of Health recommends that women consume a minimum of 25g fibre per day; men 30g fibre per day. To reduce risk of chronic disease the recommended amount is 28g and 38g per day.

Red

Red

No options in this category

Orange

Orange

Rice Crackers (per 25g serve)

Dietary Fibre:0.2g

Fruit Sticks (1 bar) 19g

Dietary Fibre:0.6g

Spaghetti (per 210g)

Dietary Fibre:1.9g

Freshly squeezed orange juice (200ml)

Dietary Fibre:0.4g

White sandwich bread (2 slices)

Dietary Fibre:1.5g
Green

Green

Wholegrain Crackers (per 23g serve)

Dietary Fibre:2.6g

Trail Bars (1 bar) 19g

Dietary Fibre:4.0g

Baked Beans (per 210g)

Dietary Fibre:12.0g

Fresh whole orange

Dietary Fibre:3.9g

Wholemeal sandwich bread (2 slices)

Dietary Fibre:3.5g
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