Fibre
Fibre is a non-digestible group of substances found in plant foods which can't be completely digested by human digestive A protein which catalyses or speeds up a chemical reaction.. As it is not absorbed by the body, fibre therefore acts as a bulking agent to the body and helps remove waste.
Health benefits
There are many health benefits offered by a diet rich in fibre, these include:
- reducing the risk of Relating to the heart and the blood vessels. disease (CVD)
- reducing the risk of type 2 A lifelong condition that causes a person's blood sugar level to become too high.
- reducing the risk of some cancers, especially Relating to or affecting the colon and rectum. cancer
- helping to control and maintain a healthy weight
- preventing constipation and other bowel disorders
- improving gut health
Recommended daily intake
The recommended daily intake of fibre varies with age:
- 2 to 5 year olds – 15g per day
- 5 to 11 year olds – 20g per day
- 11 to 16 year olds – 25g per day
- 16 year olds and above – 30g per day
Types of fibre
There are two main types of fibre:
- soluble
- insoluble
Ways to increase fibre in your diet
There are various strategies you could employ to increase the amount of fibre you consume:
- start the day with a high fibre breakfast cereal – e.g., bran flakes
- go for wholemeal breads
- choose wholegrains – e.g., wholewheat pasta
- go for potatoes with skins – e.g., a baked potato
- for snacks try fruit, vegetable sticks, oatcakes or unsalted nuts
- include plenty of vegetables with meals
- have some fresh or dried fruit for snacks or a dessert