Maximise your fibre intake without the extra calories!
When it comes to optimising your fibre intake, not all foods are created equal. Fibre efficiency measures how much fibre a food provides relative to its caloric density. This infographic ranks foods based on their fibre content per 100 grams, calories per 100 grams, and overall fibre-to-calorie ratio to determine the most efficient options.
🔹 Why Does Fibre Efficiency Matter?
If you’re in a calorie surplus, fibre efficiency might not be your top concern since you have more calories to work with. However, if you’re in a calorie deficit or trying to keep calories in check, being mindful of fibre efficiency can be a game-changer. High-efficiency fibre sources help you hit your fibre goals without overloading on excess calories from fats or carbs.
🔹 High vs. Low Fibre Efficiency Foods
Foods like baby spinach, raspberries, broccoli, and zucchini are excellent high-efficiency fibre sources. Think of these as the building blocks of your diet, they provide plenty of fibre with minimal calorie cost, keeping your digestion on track while leaving room for other nutrients.
On the other hand, foods like avocado, almonds, and peanut butter have lower fibre efficiency since much of their calorie content comes from fats. While they’re still nutritious, relying on them heavily for fibre can make hitting your targets trickier within a limited calorie intake. Think of these foods as the finishing touches, useful, but not the foundation.
🔹 The Whole Food vs. Processed Food Consideration
In general, whole foods tend to offer superior fibre efficiency compared to many processed options. However, some processed foods fortified with added fibre can still be efficient. While foods like pasta and white rice may not be as efficient as other options shown here, they can still be valuable sources of nutrition when balanced with high-efficiency fibre foods.
Making strategic choices with your fibre sources can support better digestion, satiety, and overall health. Check out the infographic to see how different foods compare!
What are your favourite sources of fibre?