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​Are you eating enough insoluble fibre?

Picture

​Insoluble fibre is provided in foods from plants in our diet since most of the plant’s structure can not be easily digested and it therefore passes through the digestive system and into the bowel where it is fermented by bacteria. Fibre is important throughout life for bowel health and can help protect us from bowel cancer in later life. Fibre helps to keep our bowels regular, by forming the bulk of the stool and helping it move through the large bowel.

There are 2 types of fibre in the diet, insoluble fibre and soluble fibre.
The body can’t digest insoluble fibre and it passes through the gut to help food and waste product move through. Insoluble fibre helps to keep bowels healthy and stop constipation. Wholegrain bread, wholegrain breakfast cereals and the skin of fruit and vegetables all contain this type of fibre.

The other type of fibre in soluble fibre which can be partially digested and this helps to reduce the amount of cholesterol in the blood, good sources are oats, pulses, seeds, fruit and vegetables.

Most of us still don’t get enough fibre in our diets, the average intake in the UK is 12g per day and the Department of Health advises up to 24g fibre for men and women and 18g as a good average. For those with constipation the recommendation is up to 32g per day (with extra fluids) but there is no proven benefit of taking fibre higher than this.

Looking at a food label is the easiest way to identify whether or not a food contains a little or a lot of fibre. The Food Standards Agency recommends that any product claiming to be a good source of fibre must contain at least 3g fibre per 100g. To claim that a food is high in fibre the product needs to contain at least 6g per 100g in an amount that could be expected to be eaten in a day.

People suffering from IBS can be put on either a high fibre diet or low fibre diet (low residue) depending on their symptoms. Ask your GP to refer you to a gastroenterologist if you have any concerns regarding your bowels.

Top tips for increasing insoluble fibre in the diet

• Breakfast cereals are the most common source of dietary fibre but be careful to choose wholegrain varieties.
• Base all meals and snacks around starchy fibre.
• Include peas, beans and pulses into your diet at least twice per week.
• Include a variety of fruit and vegetables into your daily diet aim for at least 5 a day.
• Choose wholegrain, seeded, breads crackers, rice and pasta.
• Leave skins on potatoes before mashing.
• Increase your fibre intake slowly and also increase your fluid intake.

Good Sources of insoluble fibre to include in your diet

• Wholemeal, granary and softgrain varieties of bread.
• Jacket potatoes, new potatoes in their skins and baked potato skins.
• Wholegrain breakfast cereals such as; bran flakes, unsweetened muesli, shreddies and porridge oats (oatmeal).
• Wholemeal pasta and brown rice.
• Beans, lentils and peas – you can add them into soups, stews and salads.
• Fresh and dried fruits – particularly if the skins are eaten.
• Vegetables – particularly if the skins are eaten.
• Nuts and seeds.
• Wholemeal flour.

For more diet, health, food and fitness information visit www.weightplan.com

Tags: cholesterol, fibre, IBS, insoluble fibre, soluble fibre, wholemeal​
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  • GYM TRAINING APP
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
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