printHealthy Eating & Fibre
Fibre is the indigestible carbohydrate residue found in food and is the substance that makes you feel full after eating. There are two types of fibre: soluble and insoluble.
A high intake of fibre speeds up the passage of food through the body, and so helps to accelerate the removal of toxins and waste as well. During digestion fibre passes intact through the stomach and digestive tract into the large bowel where it absorbs water and other waste materials. It is then passed as waste from the body.
What can fibre do for you?
- Increase your intake of vitamins and minerals
- Help prevent against constipation: the high water content of fibre helps this
- Optimise the digestive process by ensuring that food is moving through your system properly
- Ensure that toxins and waste are eliminated rapidly on a regular basis
- Create an internal balance in the digestive tract by populating it with friendly bacteria
- Reduce risk of colon and bowel cancer
- Help control your weight: it slows down the rate of digestion so helps you feel full for longer
What indicates a lack of fibre?
- Constipation
- Bloating after eating
- Weight gain
Who particularly needs fibre?
- Anyone suffering from constipation or irregular bowel movements
- Everyone! Adults are advised to eat 18g per day but it is estimated that the average intake in Britain is only 12g per day.
Foods high in fibre
Bear in mind that any fruit or vegetable is bursting with fibre, particularly if you include eating the skin.
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Jacket potato | 180g | 245 | 3.6 g | 20 % |
| Lentils | 80g | 80 | 1.5 g | 8 % |
| Granary bread | 1 slice | 59 | 1.1 g | 6 % |
| Apple | 112g | 53 | 0.9 g | 5 % |
| Carrot | 80g | 18 | 1.8 g | 10 % |
| Baked beans | 205g | 166 | 7.4 g | 41 % |
| Walnuts | 20g | 138 | 0.7 g | 4 % |
