Switching to a high fibre cereal at breakfast
Fibre – The Basics
“Manufacturers are increasingly making their breakfast cereals using wholegrain cereal”.
“Wholegrain cereals (and breads) are manufactured from all the nutritious parts of the grain and husk – this is discarded in the manufacture of low fibre cereals. However, some high fibre breakfast cereals contain large amounts of sugar, so check the ingredient list to see if sugar is towards the top of the list”.
“Wheat, oats, barley, rye and rice are the most common forms of grain used in the manufacture of breakfast cereals”, adds Todd.
One other point Todd says, “high fibre wheat cereals exert more of a laxative effect than oat, rye or rice cereals and so are great choices if you wish to stay regular!”
Common Fibre Myths and Misconceptions
- “All breakfast cereals are good sources of fibre”. Many of the more popular cereals such as Cornflakes, Rice Crispies, Cocoa Pops, Sugar Puffs are very low in fibre and often contain a lot of sugar.
- “Whole grain foods are only healthy because they are a good source of fibre”. Fibre alone does not account for all the health-promoting properties found in the grain. Research confirms that it is the ‘whole grain package’ (including its other components: antioxidants, vitamins, minerals, complex carbohydrates, and phytonutrients i.e. plant nutrients) that helps protect the body against many diseases.
Fibre Tricks and Tips
- There is a wide range of breakfast cereals on the market – look for those containing at least 3g of fibre per serving as a guideline for choosing high fibre cereals.
- High fibre breakfast cereal is an easy way to increase fibre in your eating plan; either once a day at breakfast or in small amounts as dry snacks.
- Sprinkle oats on your current breakfast cereal to increase the fibre content of the meal. You can use oats as an alternative coating on foods such as fish; or you could add them to soups, curry, fruit crumbles and smoothies.