1. Dietary fibre is important as it is essential in the part of every human’s life. Fibre can provide many benefits to the body such as preventing heart disease, diabetes and weight gain. It can also help improve your digestive system and avoid constipation. Soluble fibre can help with slowing down the release of sugar from the digested food into the bloodstream. Therefore, this can prevent an immense rise in blood sugar level. This can help people with type 2 diabetes to improve their blood sugar levels. Soluble fibre can also help lower cholesterol levels and allows bile acids which are made out of cholesterol to pass through the intestines as waste. As a result, the body can consume less dietary cholesterol. High fibre foods can help with weight management as it can make you feel full for a longer period time.
2. Fibre is found in plants; there is no fibre in meat, fish or animal products. It is a type of carbohydrate which is not alike other carbohydrates as fibre does not get digested by the human body. Fibre travels through our digestive system to help with bowel movements. There are two types of fibres:
Soluble fibre: dissolves in the stomach to trap foods which contain fats and sugars so that it is absorbed slower and blood sugar levels are kept at a stable level.
Insoluble fibre: as it passes through your digestive system, it provides moisture which can reduce the symptoms of constipation. It can help in cleaning the walls of the intestines and removing wastes.
3. Foods that supply dietary fibre are:
Bread, mainly whole grain and multigrain.
Breakfast cereals such as All Bran, Just Right, Weetbix and instant porridge.
Fruits such as pears, mangoes, apples and oranges.
Vegetables such as green peas, potatoes, sweet corn and parsnip.
Girls aged 14-18: 25 grams
Women: 25 grams
Boys aged 14-18: 31 grams