FIBRE IN OUR DIET

• Fibre is very important to our body but needs to be increased gradualy in our diet .
• Try substituting whole grain breads and cereals for white bread and refined cereals. Also, select at least two servings of fruits and three servings of vegetables daily.

SOURCE OF FIBRE
Fiber is found in plant foods, including
fruits, vegetables, whole grains,
and beans.

Oat bran, barley, kidney
beans, and black-eyed peas contain
more soluble fiber than foods such
as wheat bran, brown rice, lettuce,
and spinach.

REQUIRED INTAKE
The average intake of total
dietary fiber is 12-18 grams per day for
women and men, respectively. The recommended
dietary fiber intake is 14g
per 1,000 calories consumed. This can
be achieved by eating more beans, ve getables,
fruits, and whole grain breads
and cereals.

Remember also to increase your fluid
intake as you increase your fiber intake.

ADVANTAGES OF FIBRE

• The water-holding capacity of fiberhelps soften stools and prevents constipation,provided that you drink enough fluids.

• Fiber, particularly insoluble fiber,may decrease the risk of colon cancer by increasing the speed of elimination.
• • Fiber increases satiety (the feeling of fullness) by adding bulk to foods without additional calories.
  • A high-fiber diet may reduce the risk of hemorrhoids.
  DISADVANTAGES OF FIBRE
  
  
  • Cramping,
  • diarrhea,
  • intestinal gas
  are some of the problems associated with a sudden increase in fiber
  intake.
  
  MEASURES
  1. Gradually increasing your fiber intake over a period of six to eight weeks can minimize undesirable
  effects.
  
  2. Also, increasing your water
  intake can help reduce negative side effects.