Hot Topic Of The Day: Diet (Source: Zack FM 105.3)

Looking at Fibre in the Diet


Getting enough fibre and eating the right amount can help keep your weight down. The recommended daily intake is...

Age(years)            Recommended Daily Intake of Fibre (g)
2-5                         15
5-11                       20
11-16                     25
16-18                     30
18+                        30

According to Scientific Advisory Committee on Nutrition,  adults are only getting 18g of fibre a day, just over half the recommended amount.


The Importance of Fibre 

Including enough fibre in your diet reduces health risks such as heart disease and diabetes, as well as lowering chances of developing some cancers. It can also aid digestion, with insoluble fibre benefiting the gut and helping to prevent constipation. (Soluble fibre also helps by making stools softer.)

Don't worry, you won't have to eat loads of brown rice. You can still enjoy a varied diet, by swapping out a chocolate bar and crisps for a piece of fruit - like a pear, trying an exotic food at dinner such as artichoke. Both these foods are surprisingly high in fibre. Or, if you're a bit peckish, make a sandwich with brown bread instead of white. We are fans of Kingsmill 50/50 - perfect if you still prefer white, or don't like grainy brown bread. The flavour of brown bread is pretty strong - try it with soup or cheese!

More Facts and Figures... 


The two types of fibre are categorized as soluble and insoluble. Both are important, offering different benefits to the body.

Soluble Fibre

• Grains: oats, barley and rye
• Fruit: banana, apple (pears - Zac FM)  
• Beans/Pulses: baked beans, chick peas
• Root Veggies: potato, carrot  

Insoluble Fibre

• Cereal
• Wholemeal: bread, pasta and brown rice
• Veggies and potatos with skin left on
• Nuts and seeds    

Some Tips (Source: British Nutrition Foundation) 

• Start your day with high fibre breakfast cereal (bran flakes/porridge)
• Swap white bread for granary bread
• Keep skins on potatoes
• Healthy snacking - nuts, seeds, fruit and veggie sticks (try with houmous?)
• Have rye crackers and oatcakes as an alernative to crisps
• Your 5 a Day - include veggies in sauces, stews, curries or as a side dish with main meals
• Add in pulses to your diet (beans, lentils and chickpeas)     
• Dessert! Fruit salad and canned fruit is delicious with ice cream ;)
• Experiment with dried fruit or new healthy foods such as artichoke  

Sources

Radio: Zack FM 105.3
https://www.nutrition.org.uk/healthyliving/basics/fibre.html
https://www.nutrition.org.uk/attachments/article/872/fibre%20factsheet.pdf