1) How much fibre do I need daily?
The South African Department of Health recommends that you should be getting between
25 and 30 grams of fibre per day! Speak to your registered dietitian if you feel
that you may need more of less fibre in your day.
2) Why should I eat fibre?
There are many positive reasons why one should incorporate a healthy amount of fibre
into your diet, such as:
a) Fibre plays a vital role in keeping the walls of the digestive tract healthy.
b) A high fibre diet can help reduce that bloated feeling.
c) Fibre can help to keep you regular.
3) What's the difference between soluble and insoluble fibre?
Soluble fibre is soluble in water. It can absorb water and forms a gel which helps
you feel full and can help lower LDL (Low-Density Lipoprotein) cholesterol and maintains
the blood glucose levels.
Insoluble fibre is not soluble in water. In this way the fibre provides bulk to
keep you full for longer and helps speed up the movement of food through the digestive
system.
4) Which foods are good sources of insoluble fibre?
Wheat bran cereals, such a Kellogg's
® All-Bran
®, and
fresh fruit and vegetables are all a good source of insoluble fibre to help lower
cholesterol.
5) Is all fibre the same?
No, not all fibre has the same benefits. Some fibres help lower cholesterol and
others promote regularity and certain fibres can keep you full for longer. Each
has its own benefit although they all have one thing in common - fibre is not digested
by the body.
6) Can I just take a fibre supplement?
It is not difficult to reach the target of 25-30 g fibre per day and it is much
better to get fibre from foods rather than supplements which can lack some important
nutrients. If you do want to incorporate a fibre supplement into your diet, sprinkle
some over your morning cereal for that extra boost.
7) How do I know how much fibre is in my food?
Check the nutritional information on the food labels for amount of fibre per serving.
Don't mistake "wholegrain" for a high source of dietary fibre. Not all foods made
with wholegrain ingredients are good sources of fibre. Always check for the fibre
content per serving. Products that contain 3 g fibre per 100 g are a source of fibre,
while products that contains 6 g fibre per 100 g are high in fibre.
8) Which fruits and vegetables give the best source of fibre?
There are many fruits and vegetables that will provide a good source of fibre. In
general fruits eaten with the skin on are likely to provide more fibre than those
that are peeled. These foods will provide an excellent source of fibre to keep you
healthy.
Fruits:
- Raspberries
- Blackberries
- Apples (with the skin on)
- Pears (with the skin on)
Vegetables:
- Broccoli
- Lentils
- Lima Beans
- Spinach
- Green Peas