Fibre is a type of carbohydrate and most people do not meet their required daily intake, which for a woman is 25 grams. Why is it so important? Because it can prevent disease, particularly type 2 diabetes, heart disease and breast cancer. Fibre clears the body’s intestines from cholesterol, toxins and fats, it also helps the body to feel fuller for longer and lower its level of glucose.
There are two types of fibre:
Soluble fibre includes:
Oatmeal, barley, citrus fruits, apples, pears, blueberries, vegetables, nuts and seeds.
Insoluble fibre includes:
Wholemeal bread, wholegrain cereals, wheatbran, flaxseed, nuts and vegetables particularly, beans, cauliflower, carrots, cucumbers, celery and potatoes. (Often found in the skins of fruit – for example an apple.)
Adequate intake of water is important to help the intestines
Fibre needs adequate intake of water because fibre absorbs water. Are you drinking enough? It is recommended to drink 8 glasses of water per day, but 20 percent of fluid intake should come from foods containing water, for example, cucumber is especially high in water, water content is 96%, also celery 95%. Foods containing water play a key role in keeping the body hydrated, make the effort to include them in your daily diet.
It is important to drink plenty of water with cereal, for example, you will see on the back of a box of shredded wheat, ‘drink one glass of water with your shredded wheat’.
Fibre Facts:
Body needs both soluble and insoluble fibre
Fibre reduces fat around the stomach
Enough fibre means less likely to put on weight
Fibre aids digestion and prevents constipation
Study the fibre in your meals
Breakfast - look at your cereal – should contain about 5 grams of fibre per serving, shredded wheat contains 5 grams of fibre per serving, a tablespoon of flaxseed, with a sprinkle of sesame seeds and a few pumpkin seeds amount to healthy fibre and is certainly a good start to the day.
For snacks during the day eat nuts and fruit and bear in mind foods high in water content to keep the body sufficiently hydrated throughout the day, avoid biscuits. Lunch and evening meal should include fresh vegetables.
A food high in fibre is important at any stage of life, but during the menopause and post menopause a woman is more susceptible to certain diseases, it is therefore vital to be aware of daily dietary intake of fibre.
Food Fibre content (approximately)
1 apple 3 grams
1 orange 3 grams
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