Hi J.There are a number of foods you can also eat which aren't on the list.Eat them in moderation, ensuring a balanced diet with variety and try to avoid processed foods.Things not on the list which are allowable include red meat, chicken, fish, (but avoid cured, smoked, minced or processed), eggs, nuts (except pistachio) & seeds.There are many sources of fibre other than wholemeal bread.In fact, if you do suffer from intolerance/malabsorption eating wheat products, wholemeal or not, can constipate you.I'm able to eat all the fibre l need through fruit, vegetables, rice, grains & nuts. I also enjoy steamed spinach or silver beet as an entree to my evening meal twice a week and porridge topped with fruit for weekend breakfast.Many of the green vegetables are high in quality fibre without the glutinous content of wheat which can gum your intestinal walls.Initially I included Normafibe to assist with regularity whilst my gut was normalizing, but I'm now naturally regular as clockwork.I read somewhere once that we need atleast 30grams of fibre per day to ensure regularity.Although wholemeal bread is high in fibre you'll find it in many foods including rice (brown or white), oats (porridge), fruit, vegetables, nuts, & seed.Half a cup of brown rice is equivalent to 2 slices of wholemeal bread in fibre content. If you concentrate on healthy servings of all food groups each day you should end up with a good level of daily fibre.I don't like this part of Benefiber:aspartame**, natural and artificial flavors, sodium citrate, acesulfame potassium, FD &C Red 40, potassium citrate, calcium silicate, magnesium oxideManufactured in a facility that processes milk, soybeans, tree nuts (pistachios), and wheat**Phenylketonurics: Contains PhenylalanineNote:Insoluble fibre, also known as roughage, bulks up the stool and helps speed its way through the gut, therefore it is best for managing constipation, if taken with sufficient fluids. A rich source of insoluble fibre is fibrous vegetables such as carrots, celery and skins of fruit and vegetables, nuts, seeds, and brown rice. Soluble fibre forms a gel in the gut which binds bowel contents together making the stool wetter and bulkier which generally slows down its passage through the gut. It is useful in managing diarrhoea. Sources are peeled fruits and vegetables, barley, oat bran, psyllium, oats, and and peanuts.