Dietary Fibre

Dietary fibre is the portion of plant that is not digested by the gastrointestinal tract. Fibre passes through the digestive system where it absorbs water along the way and then is removed in the stools. Other terms for dietary fibre that you may have come across before are roughage or bulk.

There are two types of fibre present in plant foods

1. Soluble Fibre – dissolves in water and plays a role in lowering blood cholesterol. Food sources include oats, legumes (i.e. dried beans, lentils, peas), fruits (apples, bananas), some vegetables such as potato and sweet potato (skins are a source of insoluble fibre), barley, seed husks, flaxseed, and psyllium.
2. Insoluble Fibre – binds to water which increases the bulk and softens the stools. Food sources include wheat bran, corn bran, rice bran, nuts, seeds, the skins of fruits and vegetables, dried beans and wholegrain foods.

Fibre is well known for its assistance in helping to relieve constipation and/or diarrhoea but also has many other beneficial health effects such as;

• Helps control blood sugars levels by slowing glucose absorption into the blood
• Soluble fibre helps to lower blood cholesterol
• Aids in weight loss by slowing stomach emptying and provides a feeling of fullness.
• Helps in the prevention of bowel disorders such as diverticulosis, diverticulitis, hemorrhoids, polyps, colon cancer, and irritable bowel syndrome

There is no recommended dietary intake (RDI) for fibre in Australia but the Australian Heart Foundation recommendations for adults are to aim for 30g of fibre daily. Australian experts suggest that children should eat 10g of fibre a day plus an additional gram for every year of age. For example a 12 year old would consume 10 + 12 g of fibre daily.

Most Australians are only eating around 20g of fibre per day. It is important that we try and aim for adequate fibre in the diet as a low fibre diet can lead to adverse health outcomes such as constipation, colon cancer, heart disease, and diverticulitis.

Bianca’s Fibre Tips

Increase fibre gradually into the diet. Adding it too fast can cause bloating and gas.

Legumes the forgotten food!

This includes all your beans such as kidney, chick peas, green peas, lentils... Add these foods where you can to your cooking such as stews, casseroles, soups, salads, pizza topping. They are a great source of fibre plus provide many other health benefits.

Thermomix recipes to try; pasta fagoli, lentil hotpot, easy minestrone, hommus.

Fruit and Vegetables

We hear it all the time ‘GO FOR 2 & 5’ but most of us don’t eat enough fruit and veg.

• Try and make your diet more interesting and make a fruit salad with yoghurt or a fruit smoothie in your Thermomix.
• Add veggies to any dish you can, whether it be your pasta or casserole dish.
• Have veggie sticks with your favorite Thermomix dip.

Thermomix recipes to try; brown rice salad, tropical mocktail

Sprinkle some psyllium on your cereal or mix it into one of your TM smoothies

Pick wholemeal products or even better mill your own flour from whole wheat in your Thermomix!

Thermomix recipe to try; Banana, Walnut and Date bread

Add seeds or nuts to your salad, cereal, or yogurt

Don’t forget your Fluid!

It is important when increasing fibre in the diet that you consume adequate water daily. If you don’t it can lead to constipation.

Check food labels to see how much fibre is in different foods.

For some approximate values of fibre in different foods refer to this link.