Five Fibre Facts
Five fibre facts to improve your bodies health and wellbeing:
Eating fibre has been proven to lower your risk of heart disease: Fibre lowers cholesterol and Low-Density Lipoprotein (LDL), or bad cholesterol, by reducing the build-up in the arteries.
Reduces the risk of Diabetes type II by Improving insulin resistance (Prevents blood glucose levels rising above the normal range)
It Reduces the risk of colon cancer (Dietary fibre absorbs fluid and increases the bulk of waste matter, making your stools softer and easier to pass, preventing constipation and possible colorectal cancers).
It helps to keep you fuller for longer. Fibre rich food (low GI) is absorbed slower preventing large blood glucose (blood sugar) and insulin highs.
Eating fibre could help you lose weight because it will help control your appetite if used in combination with a calorie-controlled diet and taking regular exercise (see number 4).
Five reasons to eat Fibre
What is Fibre and where does it come from ? Fibre is an essential nutrient for gut health; It is a type of carbohydrate (not sugar or starch) that comes from any food that is plant based.
How many calories does fibre contain? None; because your body digestive enzymes can not break down fibre to digested it like other macro nutrients (Fat, Carbohydrate (starch and sugar) Protein).
What foods will I find fibre in?
Whole grain cereal
Linseed and Chia seeds
Wholemeal or wholegrain bread
Fruit and vegetable (especially oranges, apples and carrots). Tinned and frozen
Nuts (Almonds, hazelnuts and peanut butter)
Legumes (peas, beans, pulses and lentils
How do I increase my fibre intake per day?
Have high fibre cereal such as porridge (3 tablespoons) or 2 x wholewheat cereal biscuits (37.5g)
Add fruit of various colours to breakfast cereal (1 x portion = 80g or 3 tablespoons)
Mix linseed or chia seeds into your natural or Greek yogurt in the morning or after a meal (1 x teaspoon)
Take Almonds or hazelnuts (30g) to work as a snack
Take hummous and cut up vegetables such as carrot sticks, cucumber and pepper as a snack mid morning or afternoon
Have a wholemeal sandwich at lunch (2 x medium slices)
Homemade vegetable soup with rye bread
Add pulses such as baked beans and lentils to dishes
Add extra vegetables to sauces
Try and keep frozen vegetables and fruit in your freezer so you are never caught short.
What is the recommended intake per day?
Children: 2-5 years = 15g
Children: 5-11 years = 20g
Children: 11-16 years = 25g
Adolescents: 16-18 years = 30g
Adults = 30g