Food labelling: Fibre

Fibre is an essential part of our diet and is found in a variety of our foods. It is important we understand the food labels to be able to interpret how much fibre is found in our delicious foods that we consume everyday.

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What is fibre?

Fibre is a type of carbohydrate. It can be divided into 2 groups known as soluble and insoluble fibre. However, according to scientific organisations these terms may no longer be valid. Furthermore, a large proportion of fibre rich foods contain both types. For example, beans, pulses and lentils¹.  

Soluble Fibre²: Dissolves in the water and can have beneficial effects on the digestive system. For example: oats, fruits and vegetables, nuts and seeds.

Insoluble Fibre³: Does not dissolve in the water and can have beneficial effects on the passing of our stools. For example: wholegrain foods such as brown rice and couscous, beans, pulses and lentils. 

Fibre is beneficial for our digestion and helps to prevent constipation¹. In addition to this, fibre can reduce our risk of cardiovascular disease, type 2 diabetes and colorectal cancer⁴.



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The Recommendations

According to the British Nutrition Foundation the average UK adult only consumes 18g a day, much less than the recommendations¹.

The UK recommended daily intake of total fibre for⁵: 

Adults (17 years and older) is 30g per day.

Adolescents (11 to 16 years old) is 25g per day.

Children (5 to 11 years old) is 20g per day.

Children (2-5 years old) is 15g per day.

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Here is an example of 3 meals that equate to around 30g of fibre a day⁶:

Breakfast: (around 9.2g of fibre) 

- 2 slices of wholemeal bread topped with a banana 

- 150ml fruit juice smoothie 

Lunch: (around 13.6g of fibre)

- Baked potato (skin on) with 200g baked beans in tomato sauce 

- An apple 

Dinner: (around 6.5g of fibre)

- Vegetable curry (tomato-based) with wholegrain rice 

- Fruit yoghurt (check label for sugar content) 

Snacks: 

- A handful of nuts can contain up to 3g of fibre (aim to pick unsalted nuts such as plain almonds)

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Fibre Food Labelling

In relation to fibre and food labelling the traffic light system is not currently used. Furthermore, it is currently not mandatory to state fibre on the back of packaging either⁷. Fibre content is sometimes indicated on labels by nutritional claims indicating if the food product is high or low in fibre. 

Fibre: Labelling terms⁸


Source of fibre - A food product that contains at least 3g of fibre per 100g or 1.5g of fibre per 100kcal.

High in fibre - A food product that contains at least 6g of fibre per 100g or 3g of fibre per 100kcal.

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Fibre: Our Advice

- Aim for 5-a-day or more. These may be fresh, frozen or tinned.

- Use legumes and pulses. These include lentils and baked beans. 

- Leave the skin on fruit and vegetables. This is an extra source of fibre towards the diet. For example, leave the skin on potatoes when making mash. 

- Consider buying foods ``high in fibre” or “source of fibre”. This includes oat cakes and rye bread. 

- Consider switching to wholegrain/ wholewheat. Such as in breakfast cereals buying weetabix or porridge oats.

- Check out Charlotte Radcliffe. Follow Charlotte on Instagram @The_Nutrition_Consultant and check out her recent post on the magic of fibre and breads that are high/ medium and low in fibre.

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