Not much fibre (yet)

This perk indicates whether the product meets EU thresholds for Source of fibre and High fibre claims. It's easy to mistake them for an assessment: a lot is good, a little is bad. But this is not a product quality scale.

Source of fibre — at least 3 g of fibre per 100 g of product or 1.5 g per 100 kcal.

High fibre is stricter: at least 6 g per 100 g or 3 g per 100 kcal. If the threshold is not met, the manufacturer is not entitled to use the corresponding claim on the packaging. The perk checks the same values.

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On the label, it's listed as a single number, but different sources of fibre can vary significantly in their properties. Some fibres hold water well and can increase the viscosity of intestinal contents, while others primarily increase stool volume. In whole foods, different types of fibres usually occur together.

Therefore, product quality cannot be determined by grams of fibre alone. You can get a lot of fibre from one product, but this doesn't replace the variety of sources: vegetables, fruits, legumes, whole grains, nuts, and seeds.

For adults, a common guideline is approximately 25–30 g of fibre per day. Large studies show that a significant portion of the benefits associated with high fibre intake is achieved at around 25–30 g per day; further increases may provide additional benefits, but this does not mean that more fibre is always better without limits.

Therefore, for a single product, it's worth looking not only at how much fibre it contains but also where it comes from. Berries, lentils, oatmeal, and vegetables provide fibre along with other components of whole foods. Added fibre can also be beneficial — psyllium, for example, is well-studied — but the mere presence of a few grams of fibre does not yet make a product a complete source of fibre.