CortexLit tool · nutrition basics

High-Fibre Swap Finder

Replace what you already eat rather than adding new foods, and see what the swap is worth in grams.

Runs offline in your browserNo account Nothing is uploaded

← Back to the article · See the evidence

What this is based on

Every output names at least one verified PubMed source.

Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445.
PMID 30638909
Commissioned series of systematic reviews and meta-analyses (WHO-commissioned). · weight 1.0 · Higher dietary fibre intake is associated with lower risk of mortality and several non-communicable diseases; an erratum (PMID 30712898) corrected figures but not the conclusions.
Gianfredi V, Salvatori T, Villarini M, Moretti M, Nucci D, Realdon S. Is dietary fibre truly protective against colon cancer? A systematic review and meta-analysis. Int J Food Sci Nutr. 2018;69(8):904-915.
PMID 29516760
Systematic review and meta-analysis of 25 datasets. · weight 1.0 · Highest versus lowest fibre intake was associated with lower colon cancer risk (ES 0.74, 95% CI 0.67-0.82), with moderate heterogeneity.

Limits: Per-serving fibre values are typical averages and vary by brand and preparation. Values are rounded and intended for comparison, not for clinical dietetics.

Privacy

Inputs stay in this page's memory. There is no telemetry, no analytics call and no network request. The optional share card below is off until you switch it on, is built on your own device, and never includes anything you did not choose to include.

Free vs Plus

Free (this page)

  • Unlimited comparisons
  • Copy or download your swaps
  • Offline, nothing stored

Plus (optional, one-time)

  • A week of swaps
  • Shopping list generator

Payment link: PLACEHOLDER_STRIPE_PAYMENT_LINK — not live yet. No account, no subscription, no data leaves this page.

Related

Read the full article · Cautions · All CortexLit articles