Breakfast Cereals that are high fibre,
low salt, low sugar, low fat

Sanitarium Weet-bix Hi Bran Soy/Linseed Wheat Biscuits or Flakes (any brand) Kellogg's Mini-Wheats Uncle Tobys Healthwise Kelloggs Guardian Weight Watchers, Fruit & Fibre, Tropicana Uncle Tobys Lite Start Porridge (instant/rolled/minute) Norganic - Crunchola Apple Blueberry Uncle Tobys Honey Grinners Sanitarium Honey Weets Uncle Tobys Sports plus or Team Australia Kelloggs Sustain Bran plus highest fibre cereal (18g/serve) - may cause constipation if diet lacking in fluids Most 'bran' cereals e.g sultana bran, all-bran Most Soy based cereals (except Sunsol phytosol - high fat)

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Audio Transcripts

Whole wheat/wheat bran cereals contain a type of fibre (insoluble fibre) which helps prevent constipation and possibly bowel cancer and heart disease. These unrefined cereals also contain the phytoestrogen lignan which is an antioxidant and may play a role in the prevention of heart disease and cancer. Some examples of whole wheat/bran cereals include weet bix, vita brits, wheat flakes, mini-wheats, sultana bran and all-bran.

Porridge, muesli, oat/barley bran contain another type of fibre (soluble fibre) which help prevent constipation and lower blood cholesterol; Kellogg's Guardian has the greatest amount of soluble fibre, followed by Uncle Tobys Healthwise (hearthealth), porridge and muesli. Hi-maize is a resistant starch which may contribute to bowel health; it is added to Uncle Tobys Healthwise and to Honey Grinners.

Hi-bran soy linseed biscuits (Hi-Bran) contain the phytoestrogens isoflavones due to the addition of soy and linseed. Soy protein and isoflavones have been implicated in controlling menopausal symptoms, in increasing bone mineral density and in lowering blood cholesterol levels. About 8 biscuits per day are needed to observe effects on menopausal symptoms. These biscuits also have 25% recommended dietary intake for vitamin E and iron and contain 6% fat mainly from desirable omega 3 linolenic acid from linseed and soy (in contrast, weetbix has only 2% fat).

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