Insoluble fibre

Soluble fibre

Fibre has many roles within the body. It helps to control blood glucose levels, decreases blood cholesterol, and improves nutrient absorption. It has been linked to the prevention maintaining a healthy bowel.

There are two forms of fibre; insoluble and soluble. It is important that both forms are included in the diet. The recommended daily intake of fibre is 30g. This intake is most effective in combination with 6-8 glasses of water each day. However, if you decide to build up to this level, it is important to do it slowly so that you don.t overburden your digestive system.

There are many cereal and wholegrain products available. Eating a good healthy breakfast and including certain fruits and wholegrain breads throughout the day will build up your fibre intake. White bread should be replaced with wholemeal or wholegrain and white rice with brown rice. Adding lentils and brown rice to meals will help boost fibre intake.

Insoluble fibre is made up of cellulose, hemicellulose and lignin. It is found in wholegrain and wholemeal products, beans, pulses, fruit with edible seeds brown rise and lentils.

Insoluble fibre has a bulking effect. This helps the colon to function and eases the passage of food through the digestive system.

Soluble fibre is made up of gums and pectin. It is found in food like apples and citrus fruit, legumes, oats and barley. It has an effect on the growth of natural bacteria and helps the digestion process and increases the levels of water held in the faeces.

Back to Take Control

Back to Homepage