So you have finally taken the plunge and joined Slimming World! It will probably be one of the best decisions you have ever made. But the first group session can be very daunting… You are hearing all sorts of new terminology and everyone else in the group seems to “get it”. Never fear… you will soon get the hang of it.
One of the first things you will hear about is your Healthy Extra B Portion.. on this page you will find my unofficial opinion, list and information about Hex-B.
Why Does Slimming World Include a Healthy Extra B Option in Their Plan?
Healthy B foods provide you with the necessary fibre you need to succeed on the plan.
I am regularly contacted by followers asking the same question.. “do I really have to eat Healthy Extra B?” I agree it can be difficult.. especially if you are fan of cereal or bread. But it is a necessary part of a healthy diet and I would highly recommend squeezing it in.
Many of us associate fibre with digestive health and bowel function. But eating foods high in fibre can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.
When Should I Eat My Healthy Extra B?
This is a question I am asked regularly. In all honesty there is no answer to this. It is completely up to you! As long as you stick to the required portion per day you can devour at any time.
Top tips for enjoying your Healthy Extra B
- Enjoy a portion of cereal for breakfast
- 2 Slices of toast for breakfast
- Save the bread and use it for a sandwich at lunchtime
- Whizz up breadcrumbs to add to a recipe in your evening meal
- Enjoy some nuts as an evening snack
- Smother cracker breads with cottage cheese for a cheeky snack
- Have a tasty cereal bar with a cup of tea in front of the TV
Can I mix and match my Healthy Extra B?
Yes you can, for example Slimming World recommend
1 Weetabix and 1 Hifi bar. So have a Weetabix topped with a whole banana sliced in the morning.. and enjoy a Hifi bar in the evening with a cup of tea.
How many Healthy Extra B should I be eating?
On the Slimming World website they state you may enjoy ONE Healthy Extra B portions per day.
So for example if you enjoy 2 weetabix for breakfast, any other fibre products such as bread, cereal, nuts etc. must be included in your Syn allowance. So if you know you cannot go without your sandwich at lunch time, use the bread as a healthy extra B allowance and have something like yoghurt and fruit or eggs for breakfast leaving that portion of healthy extra B free for later in the day.
Healthy Extras for 2024
Cereal
- 40g Alpen Muesli, No Added Sugar
- 40g Dorset Cereals Simply Nutty Muesli
- 40g Kellogg’s All-Bran Fibre Crunch
- 40g Nestlé Bitesize Shredded Wheat
- 40g Nestlé Honey & Nut Shredded Wheat
- 40g Nestlé Multigrain Cheerios
- 40g Nestlé Shreddies Original
- 40g Post Grape Nuts
- 40g Quaker Oat Crisp, Original
- 40g Weetabix Crispy Minis, Banana / Chocolate Chip / Fruit & Nut
- 45g Bran flakes
- 45g Fruit-filled wheat biscuits, blueberry / raisin
- 45g Oat bran
- 45g Kellogg’s Raisin Wheats
- 45g Weetabix Crunchy Bran
- 45g Dorset Cereals Simply Delicious Muesli
- 45g Jordans Natural Muesli No Added Sugar
- 50g Kellogg’s All-Bran Original
- 2 Nestlé Shredded Wheat high-fibre cereals
- 40g Plain Porridge oats
- 40g Puffed wheat
Bread/Bakery
- 1 Gluten-free roll, brown / high-fiber white / multiseed (approx 60g)
- 2 Slices (approx 60g) gluten-free bread, brown / high-fiber white / multiseed (small sliced loaf)
- 1 Thick slice wholemeal bread (800g sliced loaf)
- 2 Small slices wholemeal bread (400g sliced loaf)
- 1 Wholemeal roll (approx 60g)
- 1 Wholemeal pitta bread (approx 60g)
- 1 Wholemeal English muffin (approx 65g)
- 60g Wholemeal bread (any unsliced loaf)
- 60g Rye bread
- 1 Warburtons Gluten-Free Multiseed Sandwich Thin
- 3 Slices Kingsmill No Crusts Wholemeal Bread (400g loaf)
Crispbreads
- 6 Finn Crisp Original Sourdough Rye Thins / Multigrain Thin Crispbreads
- 3 Finn Crisp Original Rye Round Crispbreads
- 5 Real Foods Corn Thins Original / Sesame
- 4 Ryvita Crunchy Rye Breads Cracked Black Pepper / Dark Rye / Multigrain / Original / Sesame / Sweet Onion
- 3 Ryvita Crunchy Rye Breads Pumpkin Seeds & Oats / Fruit Crunch
Nuts/Seeds
- 20 almonds or 25g flaked
- 6 brazil nuts
- 15 cashew nuts
- 2 level tbsp chia seeds
- 25 hazelnuts
- 2 level tbsp flaxseed / linseed
- 2 level dsp (20g) mixed nuts, chopped
- 35 unsalted peanuts
- 11 pecan halves
- 2 level dsp (20g) pine nuts
- 40 pistachio nuts
- 2 level tbsp pumpkin seeds
- 2 level tbsp sesame seeds
- 2 level tbsp sunflower seeds
- 5 walnut halves
Cereal Bars
- Alpen Light Cereal Bar
- 2 Alpen Light Cereal Bars
- 1 Hi-fi Bar
- 2 Hi-fi Bars
- 1 Kellogg’s Special K Fibre Dark Chocolate Delight Bar
- 2 Ryvita Crunchy Rye Breads, Dark Rye / Original
- 6 Ryvita Rye Cakes, Multigrain
- 5 Ryvita Rye Cakes, Lightly Salted
- 2 Ryvita Crunchy Rye Breads, Original and 1 Nestlé Shredded Wheat
- 3 Ryvita Rye Cakes, Multigrain and 1 Hi-fi Bar
- 2 Skinny Crunch Bars
Dried Fruit
- 50g apple
- 60g apricots (approx 7)
- 50g figs (approx 3)
- 40g goji berries
- 65g prunes (approx 8)
Cooked Fruit
- 300g cooking apples
- 250g eating apples
- 400g fresh apricots
- 250g blackberries
- 225g blackcurrants
- 300g blueberries
- 275g fresh figs
- 300g gooseberries
- 375g peaches
- 275g pears
- 325g plums / damsons
- 250g raspberries
- 350g redcurrants
- 500g rhubarb
- 200g strawberries
Canned Fruit
- 300g apple slices
- 125g breakfast apricots
- 250g pears
There are many Healthy Extra B Choices from different supermarkets. Please check the Slimming World App for more information.
I can’t find anything I like on the list, where else could I get my portion of fibre from?
No one can force you to eat anything and I do often see people asking what else they can eat. There is actually plenty of fibre in many Syn free foods. If you don’t enjoy any of the foods from the Healthy extra B list try adding more of these to your diet.
- Pears
- Strawberries
- Apples
- Banana
- Carrot
- Lentils
- Kidney beans
- Baked beans
- Chickpeas
Can I Include My Healthy Extra B Portion into a Recipe?
Absolutely.. you can find many recipes on this website that include the Healthy Extra B.