High-Fibre Diets

What is Dietary Fibre?

• Fibre (cellulose) is found in plant foods, especially in:

• Fruit and vegetable skins.

• Outer husks of cereals.

  

• Processing often removes fibre, e.g., refining wholemeal flour into white flour.

• Fibre aids in moving waste through the intestines, preventing:

  • Constipation.
  • Bowel diseases, e.g., colon cancer.

• Fibre does not provide calories and is beneficial for weight loss diets. It provides satiety (a feeling of fullness) and can help prevent overeating.

---

Guidelines for Increasing Fibre in Your Diet

1. Choose Wholegrain Options:

• Replace white bread, rice, and pasta with brown or wholegrain varieties.

2. High-Fibre Breakfast Cereals:

• Select options like All-Bran, Bran Flakes, Shreddies, porridge, and Weetabix.

3. Eat More Fruits and Vegetables:

• Consume them with the skins on whenever possible.

4. Snack on High-Fibre Foods:

• Include snacks like carrot and celery sticks or dried fruits (e.g., raisins and apricots).

5. Stay Hydrated:

• Drink plenty of water to help fibre function effectively by softening waste and ensuring it passes through the intestines easily.