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Fibre is an extremely important component of a balanced and healthy diet. It has numerous roles and functions within the body including helping to control blood glucose levels, improving the efficiency of the absorption of nutrients, decreasing blood cholesterol and controlling the appetite. Fibre is also linked to the prevention of diseases of the bowel and in combating oxidative stress link and the removal of toxins from the body via regular bowel movements.

There are two types of fibre: insoluble and soluble. The recommended daily intake of fibre is 30g, which to be effective must be consumed with six to eight glasses of water every day. If you have to increase your intake to reach this optimum level then do so on a gradual basis, say by 5g every few days so you do not overburden the digestive system.

Insoluble fibre comprises of cellulose, hemicellulose and lignin and can be found in the following foods:

• beans
• brown rice
• fruits with edible seeds
• lentils
• maize
• oats
• pulses
• wheat bran
• wholegrain breads
• wholegrain cereals
• wholemeal breads
• wholemeal cereals
• wholemeal pasta
• whole wheat flour.

Soluble fibre comprises of gums and pectin and can be found in all fruit and vegetables but the following foods are rich in soluble fibre:

• apples
• barley
• citrus
• guar gum
• legumes
• oats
• pears
• strawberries.

Insoluble fibre binds to water and has a bulking affect which aids and improves the efficiency of the action of the gut and colon and the movement of nutrients and waste products through the digestive tract.

Soluble fibre is inclined to form a gel in water and when broken down is linked to an increase in the growth of the natural bacteria found in the gut therefore aiding the digestion process and increasing the amount of water held in the faeces.

To promote health and wellbeing, a balance of both forms of fibre should be included in your diet. An example of how much fibre is contained in certain foods is illustrated below.

• One portion of boiled wholemeal spaghetti (220g) contains 7.7g of fibre.
• One bowl of Healthwise Bran flakes (30g) contains 4.5g of fibre.
• One slice of wholemeal bread (28g) provides 1.9g of fibre.
• 3oz of Tofu provides 3.3g of fibre.
• One portion of lentils (80g) contains 1.5g of fibre.
• One orange (160g) provides 2.7g of fibre.
• One portion of boiled cabbage provides 1.7g of fibre.

Fibre - putting advice into action

• Make it easier to include fibre in your diet by stocking your pantry with staples made from whole grains such as cereals, oats, brown rice, rye and whole-wheat crackers and breads.
• Gradually increase your intake of fibre over a three to five day period and ensure you also increase your intake of water to six to eight glasses a day.
• Make your own muesli by mixing oats, All Bran flakes (or your favourite bran cereal), sesame seeds, sunflower seeds, nuts, and assorted chopped dried fruits. For something a little crunchier, toss the mixture lightly in oil, add honey and bake in an oven for 45 minutes. Add the dried fruit and nuts last.
• Start the day with your homemade muesli or a high-fibre cereal, and try to include wholemeal or wholegrain breads as part of your breakfast routine.
• When making casseroles, stews or soups, add lentils, pearl barley, brown rice or cracked wheat, all of which are good sources of fibre and add flavour to any dish.
• Finish a meal off with some citrus fruit or include this as part of your mid-morning snack or lunch.
• Choose breads that contain wholegrain kernels, and try not to make your choice by the name alone. Pumpernickel and seed loaves have the highest fibre and nutrient content.
• Cut down on your use of white bread or replace it with a wholegrain or wholemeal variety.
• Oats have never been fully appreciated for their great worth. They contain both soluble and insoluble fibre, are cheap, easy to prepare and delicious when eaten with a fresh sliced banana and maple syrup.

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