Most people know that fibre’s good for you, but in recent years we’ve learnt more about how important fibre is to help maintain our health and general well-being.

Dietary fibre is found only in plant foods. It’s the part of plants that human digestive juices can’t break down. Fibre is found in the outer bran layers of grains (such as oats, wheat, rye, rice and foods containing these grains), fruits, vegetables, nuts, beans and lentils.

Many breakfast cereals contain fibre and both children and adults who eat breakfast regularly tend to have higher fibre intakes than those who skip breakfast.

• Soluble fibre - Slows the rate of digestion and absorption of food, and helps reduce cholesterol re-absorption. Soluble fibre is found mostly in oats, psyllium, barley, vegetables, lentils, beans and fruits.
• Insoluble fibre - Maintains regularity and helps keep you healthy on the inside. Insoluble fibre is found mostly in wheat bran, wheat based cereals, wholemeal pasta and wholemeal & wholegrain bread.

• Helps keep bowels regular and maintain bowel health
• High fibre foods can be satisfying and can help keep you feeling fuller for longer, and therefore can help with weight management.

The current ‘Nutrient Reference Values’ (NRV’s) for Australia and New Zealand recommend targets of 30g/day for adult males and 25g/day for adult females.

• Read labels – the fibre content of foods is listed in the nutrition information panel of many foods.  Look for foods that are ’high in fibre’, ie: contains at least 3 grams of fibre in a serve.
• Choose whole grain or bran containing breakfast cereals and wholemeal breads
• Eat more fruits, vegetables, nuts and legumes (such as baked beans).

’Very high in fibre’ or ‘Excellent source of fibre’ - contains at least 6 grams of fibre in a serve.

‘High in fibre’ or ‘Good source of fibre’ - contains at least 3 grams of fibre in a serve. 

’Provides fibre’ or ‘Source of fibre’ - contains at least 1.5 grams of fibre in a serve.

To find out more about fibre contact our Consumer Services Centre on 1800 000 474 in Australia or 0800 881 889 in New Zealand and ask for a copy of our "Fibre for Life" and "Fibre for kids" brochures.