The best breads will have more than 3g fibre per slice, so how does your sandwich compare?
Bread can be a great way to get more fibre into your day - but it’s important to choose wisely.
Fibre is vital for helping to keep us regular, reducing cholesterol absorption and making us feel full, so it’s also key for helping to manage weight. Fibre also aids control of blood sugar levels, especially important if you have diabetes.
A diet high in fibre has also been linked to a reduced risk of heart disease, type 2 diabetes, some types of cancers and obesity - so it’s important to ensure you eat enough high-fibre foods every day.
Make sure you check the label on your bread to see how much fibre it contains. Look for one with more than 3g fibre per slice (or 6g per serve). Choosing wholegrain bread is generally a good place to start. Many white breads are now bulked up with fibre too, so these can be a better choice if you really can’t eat brown. We’ve used two slices or one roll for this comparison. See how your favourite measures up.
Bakers Delight white round roll 1.8g fibre = 6% RDI for men = 7% RDI for women
Burgen rye 9g fibre = 30% RDI for men = 36% RDI for women
Tip Top 9 grain original 4.8g fibre = 16% RDI for men = 19% RDI for women
Burgen wholemeal & seeds 7.5g fibre = 25% RDI for men = 30% RDI for women
Mighty Soft multigrain sandwich 2.6g fibre = 8% RDI for men = 10% RDI for women
Wonder White Hi fibre Plus toast 5.5g fibre = 18% RDI for men = 22% RDI for women
Helga’s traditional white 2.4g fibre = 8% RDI for men = 10% RDI for women
Bakers Delight white Hi-Fibre Lo-GI roll 6.1g fibre = 20% RDI for men = 24% RDI for women
Helga’s soy & linseed 5.1g fibre = 17% RDI for men = 20% RDI for women
Mountain Bread rye wrap 0.7g fibre = 2% RDI for men = 3% RDI for women
Top tip: The recommended daily intake (RDI) of fibre is 25g for women and 30g for men.