The Healthy Extra B allowance on Slimming World is your daily fibre portion — typically bread or cereal — that costs zero Swips within the specified amount. You choose one HEB per day. Most members use it for a couple of slices of wholemeal bread or a bowl of porridge oats.
From January 2026, Slimming World also introduced a separate Healthy Extra fats category for nuts, avocado, and olive oil. Nuts were previously listed as HEB — they now qualify as HE fats instead. See the note in the nuts section below.
HEA covers calcium — dairy foods like milk and cheese. HEB covers fibre — bread, oats, and cereal. They are two separate daily allowances. You can use both on the same day. A breakfast of porridge (HEB oats) made with skimmed milk (HEA) costs zero Swips and uses both allowances together.
| Bread | HEB allowance |
|---|---|
| Wholemeal bread | 2 slices (60g) |
| Brown bread | 2 slices (60g) |
| Rye bread | 2 slices (60g) |
| Brown roll | 1 roll (60g) |
| Wholemeal pitta | 1 pitta |
| Warburtons Wholemeal Sandwich Thin | 1 thin |
| Warburtons Multiseed Sandwich Thin | 1 thin |
| BFree Multigrain wraps (wheat and gluten-free) | 1 wrap |
| WW Wholemeal wraps | 1 wrap |
| High-fibre gluten-free white roll | 1 roll (60g) |
Two slices of wholemeal bread as HEB is the most popular choice on the plan — it covers a lunchtime sandwich for zero Swips. Use the lowest syn bread guide to find the best options at each supermarket.
| Cereal | HEB allowance |
|---|---|
| Porridge oats (plain) | 40g |
| Shredded Wheat | 40g (2 biscuits) |
| Puffed wheat | 40g |
| All-Bran | 40g |
| Shreddies | 40g |
| Grape Nuts | 40g |
| Alpen No Added Sugar | 40g |
| Fruit and fibre cereal | 40g |
| Bran flakes | 50g |
| Oat bran | 50g |
| Jordans Natural Muesli | 50g |
| Aldi Fruit Wheat | 50g |
40g of porridge oats is the most nutritious HEB choice — high in beta-glucan fibre, which reduces hunger and stabilises blood sugar. Made with skimmed milk (HEA), it is a complete zero-Swip breakfast.
From January 2026, nuts moved from HEB to the new Healthy Extra fats category. A 30g portion of plain nuts (almonds, cashews, walnuts, peanuts, pistachios, hazelnuts, Brazil nuts) is now free as HE fats — a separate daily allowance from HEB. You can use both HEB and HE fats on the same day.
See our Calories in Nuts UK guide for the full 2026 HE fats rules and which nut butters qualify.
HEB is optional. If you do not want bread or cereal on a given day, you can skip it. The allowance exists to ensure adequate fibre intake — if you are getting fibre from Free Food vegetables and fruit, skipping HEB occasionally is fine.
Any HEB food eaten above the allowance costs Swips. A third slice of bread when you have already used your 2-slice HEB costs Swips at the bread's standard rate.
The main 2026 change is that nuts moved from HEB to the new Healthy Extra fats category. Bread, cereals, and crispbread allowances are unchanged.
Yes. HEA (dairy) and HEB (fibre) are separate daily allowances. Using skimmed milk (HEA) in porridge (HEB oats) is one of the most popular ways to use both simultaneously.
Two slices of wholemeal bread (60g total) counts as one HEB. This applies to most standard wholemeal loaves. Sandwich thins and wraps are typically one item per HEB.
Related Articles
I absolutely love the updated Healthy Extra B list! It's so helpful to have these options laid out clearly for 2024. I'm excited to try some new choices to keep my meals interesting while staying on track with my Slimming World journey. Thank you for sharing!
Thank you for compiling this updated Healthy Extra B list! It's so helpful to have all the information in one place as I navigate my Slimming World journey. I really appreciate the suggestions and alternatives you provided for each category. Can't wait to try some of these new options!
Thank you for compiling the updated Healthy Extra B list! It's so helpful to have everything in one place. I’m excited to try some new options in 2024. Your blog always inspires me to make healthier choices!
Thanks for sharing the updated Healthy Extra B list for 2025! It’s so helpful to have everything in one place. I appreciate the effort you put into keeping the community informed. Can't wait to try out some new options!
Thank you for this updated list! It's so helpful to have all the Healthy Extra B options in one place, especially with the new additions for 2025. Can't wait to try some of these and see how they fit into my meal planning. Keep up the great work!
99Food com Desconto. Novos usuarios pede de graca usando codigo Costela70
Thank you for sharing the updated Healthy Extra B list for 2025! I always appreciate these resources as they really help me stay on track with my Slimming World journey. I’m excited to try some of the new additions!