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Fibre
Fibre in the diet is vital because it treats constipation, lowers
cholesterol, and reduces the risk of various cancers, heart and bowel diseases, and improves
general health and wellbeing. Fibre can be found in the constituents of plants and is composed of a
number of complex carbohydrates that cannot be digested by the body.
Types of Fibre
There are two basic types of fibre. These are
Soluble fibre - Helps to lower blood cholesterol, control the blood glucose and softens the faeces.
It is found in a range of foods including vegetables, dried peas, legumes, fruits, soybeans, lentils, oats, rice and barley.
Insoluble fibre - Helps to prevent constipation because it speeds up the rate at which food moves along the intestines. Found in a wide selection of food, including wholegrain and wheat-based wholemeal breads, cereals and pasta.
Most people do not eat enough dietary fibre. The daily recommeded allowance of fibre is 25-30 mg/day, and should be accompanied by adequate water intake.
How to achieve 30 grams of fibre per day
1 bowl of high-fibre cereal
4 slices of wholemeal/wholegrain bread
2-3 pieces of fruit
1 medium potato
3-4 servings of vegetables
1/2 cup cooked beans, peas, lentils or corn.
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