| What is Fiber? | | | | prevent heart disease. It can also help to prevent |
| Fiber is made up of the indigestible parts of plants | | | | constipation. |
| which pass through the stomach and intestines. Its | | | | Resistant Starch |
| main role is to keep the digestive system healthy. Fiber | | | | This is found in many foods like grains, firm bananas, |
| is a carbohydrate and can help to stabilise glucose and | | | | lentils and potatoes. It helps to improve bowel health. |
| cholesterol levels. | | | | How Much Do You Need? |
| Not enough high fiber food in your diet may result in | | | | Opinion varies around the world, the recommended |
| you getting one of the following disorders: | | | | dietary allowance (RDA) ranges from 12 to 30 grams |
| Constipation; this is a difficulty in passing hard faeces | | | | per day for adults. Children should eat 10 grams plus 1 |
| and in some cases can be extremely painful. In later | | | | gram per year of their age. For example, a 4 year old |
| stages of constipation, the abdomen may become | | | | should eat 14 grams per day. |
| distended and tender. | | | | Tips To Help Boost Your Intake:- |
| Irritable bowel syndrome; you may experience some | | | | *Change to wholemeal or wholegrain breads or rolls; |
| pain, flatulence and bloating of the abdomen. | | | | these contain all 3 parts of the grain. |
| Diverticulitis; these are small hernias of the digestive | | | | *Eat breakfast cereals which are wholegrain or |
| tract. | | | | contain wheat, bran or oats. |
| Heart disease, a narrowing of the arteries caused by | | | | *Eat wholemeal pasta and brown rice. |
| high cholesterol | | | | *Eat fresh fruit rather than drinking fruit juice because |
| Colorectal cancer also called colon or bowel cancer; | | | | fruit juice is often sweetened and contains artificial |
| includes cancerous growths in the colon and rectum. | | | | colors and flavors but fresh fruit has natural sugars |
| Haemorrhoids, also commonly known as piles; are | | | | and is full of essential vitamins and minerals. |
| varicose veins or swelling and inflammation of the | | | | *Add beans, barley and lentils into your soups and |
| rectum and anus. | | | | casseroles. |
| It is also worth mentioning that the digestive system | | | | *Eat a variety of fruit and vegetables. They are low in |
| slows down with age so a high fiber diet is more | | | | fat, salt and sugar and a good source of dietary fiber. |
| important for older people. | | | | *Make sure that you drink lots of fluid to enable your |
| Insoluble Fiber | | | | body to digest the fiber. |
| Insoluble fiber can be found in a variety of foods; | | | | Fiber can help in weight loss because foods high in |
| vegetables such as carrot, celery, green beans, | | | | fiber are often bulky and more filling. Therefore, you will |
| cauliflower and potato skins, whole grain foods, bran, | | | | get fuller quicker and will not eat as much. |
| nuts and seeds, and the skins of some fruit (including | | | | Fiber slows glucose absorption from the small intestine |
| tomatoes) | | | | into the blood and therefore reduces the possibility of a |
| Their major role is to bulk faeces and prevent | | | | surge of insulin. |
| constipation and associated problems. It provides bulk | | | | Although fiber is an important factor in your diet, it is |
| to the diet and speeds everything through the bowel | | | | also important to gradually increase your fiber intake, a |
| and may help to prevent bowel cancer. | | | | sudden increase could cause increased flatulence and |
| Soluble Fiber | | | | abdominal pains. |
| Soluble fiber can be found in fruits such as apples, | | | | Always remember to contact your Family Practitioner, |
| bananas and berries, vegetables such as broccoli, | | | | Dietician or Child Health Nurse for further advice |
| carrots, potatoes and yams, peas and beans, oats, rye | | | | before making any changes to your diet and health |
| and barley. | | | | program. |
| Soluble fiber also lowers cholesterol levels and helps to | | | | |