Food - a fact of life



343281041910000#FibreFebruary factsheetWhat is dietary fibre?The term ‘dietary fibre’ refers to a broad group of carbohydrates which are neither digested, nor absorbed in the small intestine.Foods that are sources of fibre include starchy foods (such as bread, potatoes, pasta, rice and breakfast cereals), fruit and vegetables, nuts, seeds and pulses (such as red kidney beans or lentils).-25019033782000What are the benefits of consuming fibre?Dietary fibre is important for keeping the digestive system healthy. It can increase the bulk of stools and help them to pass through the intestines more quickly. This may help to reduce constipation. There is also an association between increased dietary fibre intake and a reduced risk of cardiovascular disease, colorectal cancer and type 2 diabetes.Certain types of fibre can also provide additional, specific benefits. Some types of dietary fibre can act as a food source for ‘good’ bacteria present in the gut, helping them to increase in number and produce compounds that may have a benefit to human health. Some fibre types (e.g. beta-glucans, a type of fibre found in oats and barley), have been shown to be able to help maintain normal cholesterol levels.Higher fibre foods tend to provide a relatively low amount of energy (calories) per gram compared to foods that are lower in fibre. They may be able to keep people feeling fuller for longer, reducing overall energy (calorie) intake. There is some evidence to suggest that higher fibre foods can aid with weight maintenance. How much dietary fibre should we be consuming?In the UK, average fibre intakes are well below the recommendations in all age groups, with only small proportions of the population consuming enough fibre. The table below shows how much we should be consuming and the proportion of different age groups who manage to meet these recommendations:AgeRecommended intake per dayAverage intake per day% meeting recommendation1.5-3 years15g*10.3g10%4-10 years20g*14.0g10%11-18 years25g*15.3g4%19-64 years30g19.0g9%65+ years30g17.5g7%2737485829310-118110774700-62865456565Percentage of people eating the recommended amount of fibre for their age group (green)020000Percentage of people eating the recommended amount of fibre for their age group (green)Source: Roberts et al., 2018 – National Diet and Nutrition Survey (NDNS) results from years 7 and 8*Age brackets relate to intake data from the NDNS. UK dietary reference values for fibre: 15g/day for children aged 2-5 years; 20g/day for children aged 5-11 years; 25g/day for adolescents aged 11-16 years; 30g/day for adults aged 17 years and over. 120332520048600The percentage not meeting their daily fibre recommendations ranges from 90-96%, which means that many people may not receive the benefits that come with consuming the recommended amount of fibre each day. Evidence also suggests that 18% of adults and 15% of children consume no wholegrains at all, which could be severely limiting their fibre intake.Where can fibre be found in food? -29146597028000Fibre is found in food of plant origin. This includes things like fruit, vegetables, starchy foods such as potatoes and grains plus pulses, nuts and seeds. Foods that are high in fibre also contain a number of vitamins and minerals, as well as other plant compounds that may be beneficial to human health.Source: The Eatwell Guide, 2018Eating five portions of fruit and vegetables a day is a key part of the Eatwell Guide, the UK’s healthy eating guidelines. The table below shows the amount of fibre in selected fruit and vegetables:Fruit or vegetable Amount of dietary fibre per 80g (g)Frozen peas (boiled)4.4Broccoli (steamed)3.0Carrots (boiled)2.2Banana1.1Apple1.0Orange1.0Source: McCance and Widdowson’s Composition of Foods Integrated DatasetThe Eatwell Guide also recommends consumption of potatoes, bread, rice, pasta and other starchy carbohydrates, which should be the base of each meal. Choosing higher fibre varieties of these products can provide more dietary fibre than their counterparts. The table below shows the amount of fibre in selected starchy carbohydrates:Carbohydrate sourceAmount of dietary fibre per portion (g)Wholegrain pasta (180g cooked weight)7.6Baked potato (220g cooked weight)5.7Wholemeal bread (2 x 40g slices)5.6Oats (45g dry portion)3.5Brown rice (180g cooked weight)2.7White bread (2 x 40g slices)2.3Sources: British Nutrition Foundation – Find Your Balance, Get Portion Wise! McCance and Widdowson’s Composition of Foods Integrated DatasetFibre can also be found in food such as pulses (beans, peas and lentils) as well as nuts and seeds, all of which are often only consumed in small amounts in the UK diet. Eighty grams of pulses counts as one of your 5 A DAY.The table below shows examples of pulses, nuts and seeds that can contribute towards dietary fibre intake:Pulses, nuts and seedsAmount of dietary fibre per portion (g)Red kidney beans (120g canned, drained)*9.9Chickpeas (120g canned, drained)*6.5Green and brown lentils (120g boiled)*6.1Almonds (20g)*2.0Sunflower seeds (20g)*1.6Brazil nuts (20g)*1.1Sources: McCance and Widdowson’s Composition of Foods Integrated Dataset*Dietary fibre (AOAC) is estimated from NSP fibreIn the UK, products made from grains, such as bread and breakfast cereals, contribute the most to dietary fibre intake (between 38 and 44%, depending on age group) with vegetables and potatoes (21-32%) being the second highest contributor. Fruit contributes between 6 and 16%.Different fibre-rich foods contain a variety of different nutrients and types of fibre so consuming a variety of fibre-rich foods is tips for increasing fibre intake:Consume a variety of fruit and vegetables and aim for at least 5 A DAY.Base meals around higher fibre starchy foods such as wholemeal bread, wholewheat pasta, potatoes with skins, brown rice or other grains, such as quinoa or couscous.Use wholemeal flour instead of white in recipes.Try to include more pulses, nuts and seeds in dishes by adding to stews, curries and salads.Start your day with a higher fibre breakfast, including foods such as wholegrain cereals topped with dried or fresh fruit, wholemeal bread with reduced sugar and salt baked beans, mushrooms and tomatoes or whole fresh fruit.Opt for higher fibre snacks such as fresh fruit or vegetables, nuts and seeds, rye crispbread, wholegrain crackers or nut butters. ................
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