Fab fibre facts

FAB FIBRE FACT 1

Dietary fibre has many health benefitsFibre fact 1

Dietary fibre can help prevent coronary heart disease, diabetes and certain cancers.

A study of 40,000 women in the US found that increasing fibre consumption was more important in preventing cardiovascular disease than increasing consumption of other foods, such as fruit and veg.

FAB FIBRE FACT 2:

Dietary fibre is important for digestive healthFibre fact 2

Digestive complaints such as constipation, diarrhoea, heartburn and bloating are very common and usually treatable with lifestyle measures such as increasing your fibre intake.

FAB FIBRE FACT 3

There are two main types of fibre – soluble and insoluble

 

Both soluble and insoluble fibre are important for good health so you need to include both in your diet. Soluble fibre helps your body make poo, and insoluble fibre helps your body get rid of the poo.

FAB FIBRE FACT 4

Both men and women need to eat 30g of fibre a day

This means that on average men need to increase their fibre consumption by 50% and women by a staggering 75%

FAB FIBRE FACT 5

Most children need to increase their fibre consumption by 50% 

 

2-5 year olds should be eating 15g of fibre-a-day

5-11 year olds 20g a day

11-16 year olds 25g a day

FAB FIBRE FACT 6

Dietary fibre can help with weight loss

 

Dietary fibre can help you feel fuller for longer so can help you maintain or lose weight.

FAB FIBRE FACT 7

Dietary fibre can produce ‘good bacteria’

 

Some types of fibre can be fermented by gut bacteria, producing substances that appear to be good for gut health. Providing ‘food’ for gut bacteria can also help increase the number of healthy bacteria in the gut

FAB FIBRE FACT 8

Increase fibre consumption gradually

 

If you plan to increase your fibre intake, it is a good idea to it gradually, especially from foods providing insoluble fibre otherwise you may get stomach cramps. It is also important to drink plenty of fluids (8-10 glasses per day for adults).

FAB FIBRE FACT 9

Even white bread contains fibre

 

All bread and flour products contain fibre – just in different amounts. Two slices of the following breads contain, on average the following amount of fibre:

regular white sliced bread 2.2g of fibre

high-fibre bread 5.2g

wholemeal 5.0g

seeded wholemeal around 11g per two slices.

FAB FIBRE FACT 10

Base all your meals on starchy carbohydrates

 

According to Public Health England and experts at the British Nutrition Foundation, in order to reach the 30g a day target for fibre we will need to base all our meals on starchy carbohydrates. For some more ideas and inspo on this visit www.fabflour.co.uk