Understanding Syns and High Fibre Snacks
For those following the Slimming World plan, understanding the Syn value of a food item is crucial for managing your daily allowance. Syns (short for 'synergy') are used to account for foods that are not Free Foods. The value is calculated based on a food's calories, fat, and sugar content. While high-fibre bars are a great way to increase fibre intake, they are not all created equal when it comes to their Syn value. A bar that is high in fibre but also contains significant amounts of sugar and fat will have a higher Syn count than a lighter alternative.
How are Syns calculated?
As a general guide, Slimming World uses a formula to calculate Syns for products without an official value. This formula is typically based on the nutritional information, where the total calories are divided by 20, with small adjustments made for high-sugar or high-fat products. However, this is only an estimate, and the most accurate Syn values come from Slimming World's official resources. High-fibre content can sometimes influence the decision to allow a product as a 'Healthy Extra B' choice, which is a key part of the plan.
Official Syn values for popular high fibre bars
Below is a list of some common high fibre bars and their reported Syn values based on various community findings and official information. These values can change over time, so always check the most current information using the Slimming World app.
- Slimming World Hi-fi Bars: These are officially 3 Syns per bar, or members can have two bars as their Healthy Extra 'b' choice.
- Fibre One Bars: The popular caramel and birthday cake flavour Fibre One bars are often cited as being around 4 Syns each. However, some variations, like the Fibre One cookies, have been listed as 4.5 Syns.
- Skinny Crunch Bars: The chocolate orange Skinny Crunch bar is listed as 3 Syns each or two bars can be counted as a Healthy Extra 'b'. Other flavours may vary slightly.
- Mo Farah Fibre Bars: These birthday cake flavoured bars have been noted as 3.5 Syns each.
- Cadbury Brunch Light Bars: These have been reported as 4.5 Syns per bar, with one bar also counting as a Healthy Extra 'b'.
- Lidl Crownfield Fibre Up Bars: The milk chocolate popcorn flavour is 3.5 Syns per bar or can be counted as one Healthy Extra 'b' choice.
What affects a high fibre bar's Syn value?
Several factors contribute to the final Syn value of a high fibre bar, and it is not simply the fibre content alone. You need to consider:
- Total Calories: As the primary component in the Syn calculation, higher calories will lead to more Syns.
- Sugar Content: A bar high in sugar, even if it is labelled 'high fibre', will likely have a higher Syn count.
- Added Fats: Fat is another key variable in the Syn formula, and any added oils or chocolate coatings can increase the value.
- Ingredients: The specific ingredients and how processed they are can also play a role. Look for bars with natural ingredients and minimal additives.
Comparison of Popular High Fibre Bars
| Bar Brand | Flavour Example | Syns (per bar) | Calories (approx.) | Fibre (approx. per bar) | Healthy Extra 'b' | Notes |
|---|---|---|---|---|---|---|
| Slimming World Hi-fi | Salted Caramel | 3 | 70-80 | 3.6-3.7g | Yes (2 bars) | Exclusively available to members or through Iceland |
| Fibre One | Caramel | 4 | ~85-90 | ~5g | No | Widely available in most supermarkets |
| Skinny Crunch | Chocolate Orange | 3 | 70-85 | ~5g | Yes (2 bars) | Can be found in various retailers |
| Mo Farah Fibre Bar | Birthday Cake | 3.5 | ~85 | High | No | Previously spotted in B&M stores |
| Cadbury Brunch Light | Honey & Oat | 4.5 | 93 | Not specified | Yes (1 bar) | Available in major supermarkets |
Making the right choice for your plan
When choosing a high fibre bar, it's not just about the Syns. Consider your goals for the day and how it fits into your overall eating plan. If you are using your Healthy Extra 'b' choice, then the Slimming World Hi-fi or Skinny Crunch bars are excellent options, as they allow you to have a treat without dipping into your daily Syn allowance. If you have Syns to spare and want a different taste, the Fibre One bars can be a satisfying alternative.
Always read the packaging carefully, as product recipes and nutritional information can be updated by the manufacturer. If in doubt, use the official Syn calculator or app to confirm the value. A high-fibre bar can be a beneficial part of your diet, providing satiety and helping with digestion, but knowing its precise Syn value is key to successful Food Optimising.
For the most up-to-date and specific Syn information, Slimming World recommends that members check their official app or website for the latest product values and Healthy Extra allowances.
Conclusion
The Syn value of a high fibre bar depends heavily on the specific brand and its ingredients, with popular choices like Slimming World Hi-fi bars coming in at 3 Syns or 2 bars as a Healthy Extra 'b', while Fibre One bars are around 4 Syns. The variation is mainly due to differences in calories, sugar, and fat content. By comparing products and checking official sources like the Slimming World website, you can make an informed choice that fits within your daily Syn allowance and supports your weight loss journey.
