FIBRE: “Get it in, get it out”
Fibre is essential for our wellbeing and surprisingly most of us are not getting nearly enough. We need around 25gms for women and 30gms a day for men.
Numerous studies support the important role fibre plays in helping protect the body against disease. Fibre is found in vegetables, fruit, legumes, wholegrains, nuts and seeds.
Did you know that if you are including plenty of fibre-rich foods in your diet you are probably having a healthy diet.
Types of fibre
Insoluble fibre: Insoluble fibre comes from the structural part of the plant cells. Insoluble fibre moves through the gastrointestinal tract mostly intact where it adds bulk to waste matter and speeds up the transit time helping to prevent constipation. Insoluble fibre also promotes good bacteria in the bowel that helps protect the lining of the bowel. Sources of insoluble fibre: wholgrain breads and cereals, wheat bran, edible skins of fruit and vegetables, nuts and seeds.
- Soluble fibre: Soluble fibre attracts water and partly dissolves to form a gel that can produce a sensation of feeling full. This is great for people trying to manage weight. Soluble fibre also helps with the removal of cholesterol by binding with cholesterol products in the bowel and excreting them in the faeces. Sources of soluble fibre: rolled oats, fruit and vegetables, dried beans, rice bran, soy products, lentil, barley and peas.
SIX reasons why you should eat more fibre:
Promotes gastrointestinal health which leads to improved general wellbeing.- Helps to protect against bowel cancer, diverticulitis, haemorrhoids and constipation.
- Can be beneficial for protecting against high cholesterol, diabetes and other chronic diseases.
- Helps with weight management by improving satiety (Many LOW GI foods are high in fibre).
- Keeps you regular.
- Promotes healthy bowel bacteria.
Remember
Fresh fruits and vegetables are fibre rich foods and have fewer calories than foods that have been processed with much of the fibre removed during processing.
Gradually increase fibre in your diet and always drink plenty of water
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Please note: If you have gastrointestinal problems check with your doctor before increasing fibre in your diet. |
Good sources of fibre
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Grains, cereal and pasta |
Vegetables |
Fruit |
Legumes, nuts and seeds |
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Brown rice Barley Quinoa Wheat bran Multigrain Bread Rye flour Bran Rolled oats Muesli Wholemeal pasta Pasta cooked al dente |
Broccoli Carrots Spinach Asparagus Cauliflower Brussel sprouts Potatoes skin on Sweet potato Pumpkin Artichoke Beetroot Sweet corn Mushrooms Zucchini |
Berries Apples Grapes Pears Figs Dates Prunes Oranges Bananas Avocados Kiwi fruit Rockmelon Peaches Passionfruit
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Lentils Chickpeas Split peas Soybeans Kidney beans Navy beans French beans White beans Almonds Flax seed Sunflower seeds Pistachios Pecans
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NHMRC. 2006. Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intake
Wolk A et al. 1999. The Journal of the American Medical Association. Long-term Intake of Dietary Fiber and Decreased Risk of Coronary Heart Disease Among Women. 281(21)
Wahlqvist M. 2002. Food & Nutrition. Allen & Unwin, Crows Nest
Mahan LK & Escott-Stump S. 2012. Krause’s Food & Nutrition Therapy. Saunders Elsevier, Missouri