June is Bowel Cancer Awareness month - Get the facts on FIBRE

Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the digestive system healthy, but did you know it can also help with stabilising blood glucose and cholesterol levels?!
 
How much?

• It is estimated that adults require at least 30g fibre daily, whereas children require 10g + their age (i.e. an 8 year old requires 18g/day).
• Due to possible nutrient interactions, regular intake greater than 50g/day is not recommended.

 
Types?
Soluble

• Slows gastric emptying, slows glucose absorption, binds to other nutrients which reduces the absorption, slows GI transit time
  • Dietary sources: vegetables, fruits, oat products, psyllium, lentils, dried beans, and soy products

Insoluble

• Adds bulk to the faeces, reduces GI transit time, and increases the water-holding capacity of undigested components
• Insoluble fibre is the most important form of fibre for keeping our bowels ‘regular’ and for preventing and controlling constipation.
  • Dietary sources: rice bran, corn bran, wheat bran, nuts, seeds, whole grain foods, and skins of fruits and vegetables

 
An adult could achieve 30g fibre in one day by eating naturally high fibre foods like:

• 1 bowl high fibre cereal such as sultana bran or branflakes
• Incorporating multigrain or wholegrain bread such as a sandwich
• 2 serves of fruit in the day such as fruit with skin on like apple or pears, fruits like oranges or kiwi fruit with fibre inside or a banana, fact the more ‘unripe’ the more fibre!
• 3 serves of different vegetables with dinner
• 1/2 cup legumes like 4 bean mix thrown in with a salad, a pasta sauce or stew
• 30g of nuts; raw or dry roasted, unsalted- as a snack

 
Tips

• It is important to drink enough fluid to allow fibre to do its job by absorbing fluid into the large intestine to ‘soften’ the stools, making them easier to pass. 
• Aim to drink at least 8 glasses of fluid daily – more on hot days and after strenuous exercise.
• Regular exercise is very important for good bowel function. Try to include a form of aerobic exercise, such as walking, riding a bike or swimming every day.
• Check in with Zara, the MYO Motion resident dietitian if you are concerned or following a particular diet plan such as gluten free or paleo, as it is much more challenging to achieve a good balance of fibre when food groups are restricted or removed.

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