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Fibre in the Diet
During the 1980s, Fibre was hailed as a way to halt colon cancer and to lower blood cholesterol. But despite this, many people have only slightly increased their fibre intake.The current UK diet averages less than 20 grams of dietary fibre daily, whereas eating between 30 to 40 grams each day could lead to a reduced risk of developing heart disease, diabetes, high blood pressure, and other intestinal disorders
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How can we alter our fibre intake?
Change our eating habits, some ideas are listed below
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High fibre food
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Low fibre food
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Wholemeal,or whole grain bread and biscuits
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White bread
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Whole grain cereals containing bran, oatmeal,barley, cracked wheat,
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Refined cereals
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Foods made with whole grain flour whole wheat, rye
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Foods made with white flour
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Wholemeal pasta, and spaghetti, brown rice, or wild rice
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Refined pastas, instant or polished rice
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Fresh fruits and vegetables
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Juice or fruit drinks
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Salads made from a variety of raw vegetables
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plain lettuce salads
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Baked beans, cooked lentils and split peas,
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Meat, fish, poultry
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Nuts, popcorn, seeds, dried fruit
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Potato chips, and similar snacks
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Is all Fibre (Fiber)all the same?
Dietary fibre is divided into 2 categories, soluble and insoluble.
Soluble Fibre
Soluble fibres include - fruits, vegetables, oat bran, barley, seed husks, flax seed, dried beans, lentils, peas, soya milk and soya products are valuable sources of insoluble fibres.
Soluble fibre can also help with constipation,
Insoluble Fibre
wheat, corn, rice, the skins of fruit and vegetables, nuts, seeds, dried beans and wholegrain foods, are valuable sources of insoluble fibre
We need to eat both types of fibre in our daily diet.
Both types of fibre are beneficial to the body and most plant foods contain a mixture of both types.
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Soluble fibre
Soluble fibre breaks down in the digestive tract and form fatty acids, which are absorbed into the bloodstream. These fatty acids are thought to help reduce the level of cholesterol in the blood, and therefore the risk of heart and arterial disease Soluble fibre is also thought to delay the absorption of glucose into the bloodstream helping to prevent diabetes mellitus and high blood sugar levels. As a rich source of soluble fibre, oat bran, rolled oats, beans, apples and potatoes are all invaluable in the battle against excessive levels of cholesterol.
Fibre is what some people refer to as ‘roughage’. It is only found in foods derived from plants, cereals, grains, seeds, pulses, vegetables and fruit. There is no fibre in animal products like meat, eggs or dairy products
Slowly does it
Introduce high - fibre foods gradually into your diet to give your body time to adjust. You will also need to drink more, since fibre absorbs moisture.
NOTE: some high fibre foods, such as nuts, seeds, granola, are also high in fat, sugar and salt and should be eaten in moderation
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What is fibre What does it do? Why is it important for weight loss? How much fibre should we eat?
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Increase the fibre in your diet, Dietitians recommend that we should eat at least 18 grams of fibre a day to help digestion and lower cholesterol.
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Food for your Heart
the best sources of fibre, minerals and vitamins. Have a variety daily ... protein and soy fibre both help lower LDL cholesterol
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Drinking and eating: green tea + whole grains & fibre (lowers cholesterol and hypertension)
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