You can check your fibre intake primarily by reading the nutrition information panel on food packaging. This is the most reliable way to determine the fibre content of specific foods.
Here's a more detailed breakdown:
- Nutrition Information Panel: This panel is usually found on the back or side of packaged foods. Look for "Dietary Fibre" listed under the nutrition facts. The amount is typically given per serving.
- Serving Size Matters: Pay close attention to the serving size listed on the panel. If you consume more or less than the serving size, adjust the fibre amount accordingly. For example, if the label indicates 3g of fibre per 1 cup serving and you eat 2 cups, you're consuming 6g of fibre.
- Focus on Fibre-Rich Foods: Nutrition labels are most useful when choosing foods where fibre content varies significantly, such as:
- Bread: Whole grain breads generally have more fibre than white bread.
- Cereals: Look for cereals with a high fibre content per serving.
- Crispbreads & Crackers: Choose varieties made with whole grains for a fibre boost.
- Foods That Don't Need Checking: Foods that are naturally low in fibre typically don't require you to check the label specifically for fibre content. Examples include:
- Yoghurt
- Canned fish
- Meat
- Oils
- Use Online Databases/Apps: If you're eating whole, unpackaged foods like fruits, vegetables, or legumes, you can use online nutrition databases or apps to estimate their fibre content. Examples include the USDA FoodData Central database.
- Daily Fibre Recommendations: Keep in mind the recommended daily intake of fibre. Adults should aim for around 25-30 grams of fibre per day. Tracking your fibre intake helps you ensure you're meeting these recommendations.
- Example: A slice of whole wheat bread may contain 2-3 grams of fibre, while a cup of cooked lentils may contain 15 grams. Using the nutrition label or databases helps you keep a track of these amounts.
By regularly checking nutrition labels and using online resources, you can easily monitor and manage your daily fibre intake to support a healthy diet.
