Fibre

These days, fibre has become synonymous with ‘being regular.’  But fibre has many other important roles in our body as it can be protective against bowel disorders and heart disease.  High fibre diets can also help in weight control and the management of diseases such as diabetes.  Foods that are rich in fibre also contain powerful protective agents, such as antioxidants and phytochemicals.

What does fibre do?

Fibre is only found in plant products, and there are different types of fibre – soluble and insoluble.

Soluble fibre not only helps our bowel by acting like a sponge, absorbing fluid and making the bowel contents bulkier, but also lowering blood cholesterol and improving blood glucose control.  Insoluble fibre acts as a ‘bulking agent’ which helps to keep us regular.  It is useful in treatment of conditions such as constipation, diverticular disease and haemorrhoids.

Which foods contain fibre?

Foods rich in soluble and insoluble fibre are listed below Oats Breads – mixed grain, wholemeal Legumes – dried peas, beans, lentils Wholegrain cereals (e.g. any Heart Tick cereals) Vegetables – especially broccoli, brussel sprouts, carrots, potato, kumara Wholewheat pasta Fruit – especially apples, pears, citrus, stone and berry fruit Rice, especially brown rice Corn, cornmeal/polenta Fruit and vegetables

How much fibre do we need?

Most New Zealander’s don’t eat enough fibre. Currently we are eating less than half of the recommended 25g for women and 30g for men each day.  Tips for increasing your fibre intake are listed below.

Adding high-fibre foods to your diet should be done gradually, to minimise any effects such as wind and bloating.  High-fibre diets are not recommended for young (preschool) children as these foods tend to be bulky, and the children could struggle to eat enough food to meet their vitamin and mineral needs.

Fibre content of a range of foods

Food	Fibre content (g)
1 cup frozen mixed vegetables	8.6g
½ cup baked beans	8.2g
½ cup stewed apricots	7.0g
½ cup muesli	6.5g
1 bran muffin	6.0
1 cup brown rice	3.7g
1 slice wholegrain bread	3.2g

Tips

• Aim for at least 5 or more servings of fruit and vegetables each day. Leave the skin on, this is where a lot of the fibre lives.
• Juice contains little or no fibre – you will feel more satisfied by eating the piece of fruit itself
• Choose wholegrain varieties – bread, cereals, rice, pasta. Try substituting half of the white flour in baking recipes with wholemeal flour.
• High-fibre breakfast options include porridge or muesli. Increase the fibre even more by adding oatbran or wheatgerm, nuts, seeds (sunflower, sesame, pumpkin) and fruit (fresh, canned or dried)
• Eat meals based on legumes regularly. Try adding chickpeas, kidney beans or lentils to soups, casseroles and salads.
• If you are eating more fibre-rich foods, it is a good idea to drink more water than usual as fibre absorbs water in the body.