What are high fibre grains?

Posted by Ryvita on 20th March 2019

What are High-Fibre Grains?

Pasta, rice, bread and breakfast cereals are all grain-based foods, but sometimes, the grains they’re made from have had the fibre-rich parts removed as part of the milling process. High-fibre grain foods use the entire grain in all its glory, meaning you often get more fibre from them.

 Great examples of High-Fibre Grains are:

  • Whole Wheat Pasta
  • Crunchy Rye Breads (like Ryvita)
  • Brown Rice
  • High-Fibre Breakfast cereals (like All-Bran, Muesli or Granola)
  • Wholemeal Bread
  • Whole Wheat Couscous
  • Bulgar Wheat
  • Quinoa 

How to check if something is a High-fibre grain:

To tell if something is a high-fibre grain, either:

  • Look for the word "Whole - For example, "Wholegrain", "Wholemeal" or "Wholewheat"
  • Check for >6g of fibre per 100g - Look on the back of the pack and if it’s made from grains such as rye, wheat or oats and says it has 6g of fibre per 100g or more, it’s a high-fibre grain. 

What counts as a portion of high-fibre grains?

According to the British Nutrition Foundation, portion sizes for high-fibre grain foods vary depending on the food. This means the easiest way for you to find the right portion size is to look at the back of the pack of your product.

 You’ll usually find information there on what the recommended portion size is. For example:

  • 170g of Pasta or
  • “Per slice” of bread.

You can find more about portion sizes from the British Nutrition Foundation here.

What if I’m intolerant to grains?

Everyone is different, so if you are intolerant to grains, look for other sources of fibre such as fruit, vegetables, pulses, nuts and seeds. 

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