CheckYourFood
Website: http://www.Checkyourfood.com
CheckYourFood
Website: http://www.Checkyourfood.com

2/16/2019 10:03:17 AM

Fibre/Fiber

Health benefits of Fibre/Fiber:
For a healthy gut, protects your heart and arrests the development of diabetes

Description

See the bottom of this page for the ingredients highest in fibre

What is fibre?

Dietary fibre is a type of carbohydrate and is technically known as an 'intrinsic sugar'.

Dietary fibre consists of indigestible compounds that fall into 3 categories and they come from plants, animals and some seafood
  • The three categories are sticky, soluble and those that ferment

Why does it matter to me?

  • High-fibre intakes have consistently been shown to promote healthy bowels
  • High-fibre intakes have consistently been shown to protect against heart disease
  • High-fibre intakes have consistently been shown to protect against strokes
  • High-fibre intakes have consistently been shown to protect against the development of diabetes and reduce the negative effects of diabetes. 
Several studies have found higher intakes of dietary fibre to be associated with a lower risk of mortality from all causes.

Fibre and cancer research

The largest study ever undertaken on diet and cancer showed that diets high in fibre protect against colon cancer however more research is required to fully confirm these findings.

Studies have shown that women with the highest fibre and lowest fat intakes had the very lowest risk of breast cancer, these results however may have been affected by other micronutrients present in their high fibre diet.

What if I have too much?


There is evidence that too much fibre in the gut can lead to poor absorption of vitamins leading to some disagreement over the RDA.

The RDA (average daily intake to protect health for 98% of the population) for fibre is an AI (adequate intake) this is due to a lack of comprehensive data to arrive at and RDA, so more may be required to fully protect health.

Am I getting enough?

Want to check you are getting enough? If you are not a member of checkyourfood.com then get your free account here so you can track your food and benefit from daily, weekly and monthly reports. 

Review date: 8/1/2018
Next review date: 2/1/2019
Fibre/Fiber

Top 6 ingredients for Fibre/Fiber taking into account portion size and cooking retention factors

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Persimmon - dried

Persimmon - dried

80g
11.6g = 46% of your RDA/RI
46%
Buckwheat pasta

Buckwheat pasta

120g
10.8g = 43% of your RDA/RI
43%
Spaghetti - wholemeal

Spaghetti - wholemeal

90g
10.53g = 42% of your RDA/RI
42%
Wholemeal macaroni

Wholemeal macaroni

90g
10.53g = 42% of your RDA/RI
42%
Wholemeal pasta dried

Wholemeal pasta dried

90g
10.53g = 42% of your RDA/RI
42%
Green split peas

Green split peas

40g
10.2g = 41% of your RDA/RI
41%