Fibre Sources

Fibre can be found in two forms: soluble and insoluble - this relates to how well they dissolve in water. Both function very differently in the body, and both are needed as part of a healthy diet.

1. Insoluble fibre

Insoluble fibres are often referred to as "roughage". These fibres do not dissolve in water and pass through the digestive system largely unchanged. Insoluble fibres increase the bulk or weight of undigested material (from foods) through the large intestine and they also increase the speed at which this food material moves through the large intestine. These two effects are related to regularity. For example, wheat bran, which is made up of mainly insoluble fibre, helps to promote regularity.

Food sources that contain insoluble fibre include wheat bran, whole grain cereals and breads, legumes, fruit, vegetables, nuts and seeds.

2. Soluble fibre

Soluble fibres dissolve in water and form a gel-like substance when mixed with water. They delay the speed at which food moves through the digestive system. Generally, soluble fibres contribute to healthy blood cholesterol levels and regulate blood sugar levels.

3. Fibre Rating Table – All Foods