Download Fibre content of common foods Which foods contains fibre? What is

Fibre
What is fibre?
Fibre is the edible part of plants that resists
digestion in the small intestine and is usually
broken down by ‘friendly’ bowel bacteria. There are
three main types of fibre - soluble, insoluble and
resistant starch – each of which play a role in
maintaining good health.
Which foods contains fibre?
Different types of fibre perform different roles in the body
so you need to ensure you’re getting enough fibre from a
range of foods to maintain good health.
Fibre is found in plant foods such as cereal grains, fruit,
vegetables, nuts, seeds, beans and lentils. The table
below shows some examples of food sources of the
different types of fibre.
Fibres
Food sources
Soluble fibre
Oats, psyllium, barley, vegetables,
lentils, beans, fruit
Insoluble fibre
Wheat bran, wheat based cereals
and pasta, wholemeal bread
Resistant starch
Legumes, intact whole grains, firm
bananas and cold cooked potatoes
Most people know how important fibre is for maintaining
our health and general well-being. The challenge can be
getting enough each day. Adding fibre to your day doesn’t have
to be a chore if you have a good understanding of what foods
to look for.
Fibre content of common foods
Food
Serving
size
Approximate fibre
content (g per serve)
Processed bran cereal
½ cup
10
Baked beans
½ cup
6.6
Bread, wholemeal
2 slices
4
Whole wheat
breakfast biscuits
2 biscuits
3.6
Apple
1 medium
3.2
Orange
1 medium
2.6
Oats
1 cup (cooked)
2.3
Banana
1 medium
2.2
Carrot
½ cup (raw)
2
Tomato
1 medium
2
Bread, white
2 slices
1.9
Dried apricots
4 halves
1.3
Pasta, white
½ cup (cooked)
1.3
Rice, white
½ cup (cooked)
0.5
Source: Foodworks version 4.00 (based on AusNut 2001)
FIBRE
How does fibre help maintain good health?
1.Maintains digestive health
and regularity
3.Helps reduce the risk of
bowel cancer
Fibre, especially insoluble fibre and resistant
starch, helps to maintain bowel regularity and
relieve or prevent constipation. Fibre also helps to
maintain the ‘friendly’ bowel bacteria that are
important to maintain a healthy digestive
system.4,5,6
Fibre is broken down by ‘friendly’ bowel bacteria to
produce butyrate, which plays a role in protecting
against cancer development.7 Many studies also
show that people consuming high fibre diets are
less likely to develop bowel cancer.8,9,10
2. Enhances satiety
4. Helps lower blood cholesterol
When consumed as part of a low fat diet, soluble
fibre helps reduce cholesterol levels by increasing
the removal of bile acids (made from cholesterol)
from the body. This may therefore help to reduce
the risk of heart disease.2,11
Foods rich in fibre, especially soluble fibre, are
more satisfying. Fibre helps to delay the rate of
digestion and absorption1, which helps to reduce
food intake at meal times and to reduce hunger
levels between meals.
5.Helps people with diabetes to
control blood sugar levels
Soluble fibre helps slow the release of glucose
from carbohydrate foods into the bloodstream,
which helps to control blood sugar levels.3
How much do we need?
The recommended fibre intake is 30g per day for adult males and 25g
per day for females. For children and adolescents, fibre recommendations
vary with gender and age.12 See the table below for further details:
Gender
Age
Adequate intake for fibre
Boys & Girls
1-3 years
14
Boys & Girls
4-8 years
18
Boys
9-13 years
24
Boys
14-18 years
24
Girls
9-13 years
28
Girls
14-18 years
28
Men
18+ years
30
Women
18+ years
25
(grams per day)
Source: NHMRC, Nutrient Reference Values for Australia and New Zealand, 2006
FIBRE
Are Australians meeting
this target?
The 1995 National Nutrition Survey showed that,
on average, Australian men eat about 25g of fibre
per day while women eat about 20g.13 According to
the 2007 Children’s Survey, the average fibre intake
of Australian children (2-16 years) was about 20g
per day, however, inadequate fibre intake was seen
in adolescents (14-16 years) of both genders.14
Most Australians need to increase their fibre intake
in order to get the full benefits of fibre.
How to boost your fibre intake
1.Read labels to help you choose foods that contain
fibre. Claims for fibre are regulated by an industry
Code of Practice.
2.Choose bran or wholegrain cereals and wholemeal
bread, pasta or brown rice
3.Include more fruit, vegetables, nuts and seeds in your
diet e.g. add fresh or dried fruit and nuts to your
breakfast cereals, snack on fruit, raw vegetable sticks
or a few nuts
Very high in fibre or excellent source of fibre =
at least 6g of fibre/serve
4. Leave the edible skin on fruit and vegetables
High fibre or good source of fibre = at least 3g
of fibre/serve
5.Add beans and lentils to your soup, casseroles
or salads
Provides fibre or source of fibre = at least 1.5g
of fibre/serve
Making the healthy switch
Breakfast
Morning tea
Lunch
Afternoon tea
Dinner
Total fibre intake
per day (g)
Source: Foodworks 2007 version 5
High fibre
meal plan
Approximate
fibre content
(gram per serve)
1 bowl of high-bran cereal
(30g) with 4 tinned
apricot halves
5.4
1.4
1 bran muffin with
fruit and nuts
4.0
White bread sandwich with
roast chicken and salad
2.7
Multigrain bread sandwich
with roast chicken and salad
4.1
A glass of apple juice
0
An apple
3.2
2 cream biscuits
0.5
2 wholemeal crispbreads
topped with tomato slices
1.9
Roast pork loin with
plum sauce
0.2
Steamed broccoli and
green beans
5.2
Low fibre
meal plan
Approximate
fibre content
(gram per serve)
Scrambled eggs
0
Fried bacon rasher
0
1 piece of white toast with
margarine
1.1
1 chocolate muffin
Pork loin, vegetable and
chickpea casserole
4.9
White rice
1.0
Brown rice
2.7
An orange
2.6
A pear, unpeeled
4.2
14.7
30.4
Tips to remember when
increasing fibre in your diet
G(aett leaacsetive
30mdinasy).
per
Dri
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water!
References:
1.Introduce fibre into your diet gradually because some people
may experience constipation or diarrhoea if too much fibre is
introduced too quickly
1.Slavin J & Green H (2007) Dietary fibre and satiety. British Nutrition Foundation
Nutrition Bullentin. 32(suppl 1):32-42.
2.Anderson JW, Allgood LD, Lawrence A, Altringer LA, Jerdack GR and
Hengehold DA. (2007) Cholesterol-lowering effects of psyllium intake adjunctive
to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8
controlled trials. American Journal of Clinical Nutrition. 71:472-479.
2.Drink plenty of fluids each day to help the fibre work properly
3.Anderson JW, Baird P, Davis RH, Ferreri S, Knudtson M, Koraym A,
Waters V and Williams CL. (2009) Health benefits of dietary fibre.
Nutrition Reveiws. 67(4):188-205.
3.Be physically active for at least 30 minutes per day. This can
help your body digest food more easily.
4.Bolin T et al (2005) Dietary fibre and health. [Online] The Gut Foundation.
Available from: www.gut.nsw.edu.au
For further information, please contact:
5.American Dietetic Association (ADA) (2002). Journal of the American Dietetic
Association. 102(7):993-1000.
6.Tungland BC and Meyer D. (2002) Oligo- and Polysaccharides (Dietary fibre): Their
Physiology and Role in Human Health and Food. Comprehensive Reviews in Food
Science and Food Safety. 3:90-109.
7.Kritchevsky D. (1998) European Journal of Cancer Prevention, 7(Suppl.2):S33-S39.
8.Gonzalez CA. (2006) The European Prospective Investigation into Cancer and
Nutrition (EPIC). Public Health Nutrition. 9(1A):124-126.
9.Key TJ and Spencer EA. (2007) Carbohydrates and cancer: an overview of
the epidemiological evidence. European Journal of Clinical Nutrition.
61(Suppl 1):S112-S121.
Australia
New Zealand
Kellogg’s Nutrition
Advisory Service
Kellogg (Aust) Pty Ltd,
41-51 Wentworth Avenue
Pagewood NSW 2019
Telephone 1800 000 474
Kellogg’s Nutrition
Advisory Service
10.Flood A, Rastogi T, Wirfalt E, Mitrou PN, Reedy J, Subar AF, Kipnis V,
Mouw T, Hollenbeck AR, Leitzmann M and Schatzkin A. (2008) Dietary patterns as
identified by factor analysis and colorectal cancer among middle-aged
Americans. The American Journal of Clinical Nutrition. 88:176-184.
11.Mia MA (2002). Mymensingh Medical Journal. 11(2):133-135.
PO Box 9598,
Newmarket, Auckland
Telephone 0800 881 889
® Registered trade mark. Kellogg (Aust.) Pty. Ltd. authorised user.
December 2009
12.The National Health and Medical Research Council (NH&MRC). Nutrient
Reference values for Australian and New Zealand. Canberra: Australian
Government Publishing Services 2005.
13.Australian Bureau of Statistics and Department of Health and Family Services.
(1997) National Nutrition Survey Selected Highlights. Australia 1995. Canberra.
14.Department of Health and Ageing, Department of Agriculture, Fisheries and
Forestry and Australian Food and Grocery Council. (2007) Australian National
Children’s Nutrition and Physical Activity Survey- Main Findings. Commonwealth
of Australia 2008.