Fibre

Question 1

What are the two types of fibre

Answer 1

Insoluble and soluble fibre

Question 2

Functions of insoluble fibre

Answer 2

Developing constipation is reduced

Reduced risk of bowel cancer

Maintain a healthy weight

Question 3

How does insoluble fibre reduce chance of developing constipation

Answer 3

Fibre absorbs water and makes the waste bulkier. This reduces the effort needed to move waste along the intestine and pass the faeces out of the body.

Question 4

How does insoluble fibre reduced risk of bowel cancer

Answer 4

When waste is moved more quickly through the intestine, toxins are removed more efficiently, reducing the risk of bowel cancer

Question 5

How does insoluble fibre help maintain a healthy weight

Answer 5

Fibre swells in the stomach as it absorbs water. This helps provide a feeling of fullness. This can reduce the desire to snack on high fat/sugar foods and therefore help maintain a healthy Weight

Question 6

Soluble fibre functions

Answer 6

Reduce risk of constipation

Reduce risk of cardiovascular disease

Control blood sugar levels

Question 7

How does soluble fibre reduce risk of constipation

Answer 7

Dissolves in water to create a GEL that makes stools soft and easier to pass along the intestine and reduce risk of constipation

Question 8

How does soluble fibre reduce risk of cardiovascular disease

Answer 8

Can reduces cholesterol levels in the blood. This is important in reducing the risk of cardiovascular disease

Question 9

How does soluble fibre control blood sugar levels

Answer 9

Eating a diet rich in fibre can help control blood sugar levels which is important in the management of diabetes

Question 10

Sources of insoluble fibre

Answer 10

Fruit and veg with skin on

Potatoes with skin on

Whole meal bread

Whole grain cereals

Whole meal pasta

Brown rice

Nuts and seeds

Pulses

Question 11

Sources of soluble fibre

Answer 11

Grains

Pulses

Fruit

Vegetables

Question 12

Recommended intake of fibre for 2-5 year olds each day

Answer 12

15 g

Question 13

Recommended intake of fibre for 5-11 year olds each day

Answer 13

20g

Question 14

Recommended intake of fibre for 11-16 year olds each day

Answer 14

25g

Question 15

Recommended intake of fibre for 17+ year olds each day

Answer 15

30g

Question 16

7 tips to increase fibre intake

Answer 16

Choose higher fibre breakfast cereal eg: weetabix instead of coco pops

Go for wholemeal and granary breads and choose whole grains like wholewheat pasta and bulgur wheat or brown rice

Eat potatoes with skin on

Add pulses to stews, curries or salads

Include plenty of vegetables with meals

Have seem fresh, dried or canned fruit in a natural juice for dessert.

For snacks try fresh fruit, vegetable sticks, rye crackers, oat cakes and unsalted nuts or seeds