You can now prepare rice in double-quick time, but not all pouches are equal on the fibre front
Fibre in food helps to fill us up, it’s good for digestion and helps prevent constipation. Good intakes are also linked to lower rates of heart disease, stroke, type 2 diabetes and bowel cancer.
Buying ready-to-heat rice saves time and helps you control portions. Most packs serve two, with a usual portion being around 110–140g.
Pouches vary in the amount of salt they contain, so check labels. As a rule, flavoured varieties tend to contain more salt – they may even be high in salt. Veetee Golden Vegetable Rice, for example, has a massive 2g per serving (that’s a third of the maximum recommended for a day).
Keep meals interesting by choosing rice blended with other ingredients such as quinoa, lentils, red rice, wild rice or vegetables (but still watch the salt).
It can be tough to reach the 30g fibre a day experts recommend, so get into the habit of checking labels and choosing products with the most (wholegrain or brown varieties will help boost intakes). As a rule, any food with at least 6g fibre per 100g is a good source.
Fibre values per serving (½ pack)
Uncle Ben’s Long Grain Rice, £1.49/250g
Per 125g serving: 0.5g fibre
Tilda Pure Basmati Rice, £1/250g
Per 125g serving: 0.9g fibre
Veetee Basmati & Wild Rice, £1/280g
Per 140g serving: 1g fibre
Seeds of Change Quinoa & Wholegrain Rice With A Hint Of Garlic, £1.50/240g
Per 120g serving: 1.4g fibre
Tilda Brown Basmati Wholegrain Rice, £1/250g
Per 125g serving: 2.1g fibre
Tilda Wholegrain Pilau Rice, £1.59/250g
Per 125g serving: 2.4g fibre
Veetee Basmati Rice, £1/280g
Per 140g serving: 2.8g fibre
Waitrose Firm And Nutty Whole Grain Rice, 67p/250g
Per 125g serving: 2.8g fibre
Tesco Wholegrain Rice, 50p/250g
Per 125g serving: 3g fibre
Worldwide Foods Classic Basmati Rice, 49p/250g, Aldi
Per 125g serving: 3.6g fibre
Uncle Ben’s Wholegrain & Quinoa Rice, £1.50/220g
Per 110g serving: 3.9g fibre
Merchant Gourmet Wholegrain Rice Mix With Seaweed, £1.99/250g
Per 125g serving: 6g fibre