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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 mornke 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.