Fibre Flashcards
What is fibre
A type of carbohydrate that the body cannot digest
Tow main forms are soluble and insoluble
What are the functions of dietary fibre
- prevent constipation
-Promoting feeling of fullness
-lowering risk of heart disease, stroke and diabetes
-helps keep the digestive system healthy
How much fibre should we eat per day?
30g
Soluble fibre
Dissolves in water to form a gel - like substance
Found in oats, beans, lentils, apples, and carrots
Helps lover cholesterol and stabilise blood sugar
Insoluble fibre
Does not dissolve in water
Adds bulk to stool and aids in digestion
Found in whole grains, wheat, bran, nuts, and vegetables like broccoli
Benefits of insoluble fibre
Good for colon health
Eases and prevents constipation
Benefits of soluble fibre
Stay fuller for longer
Lower blood cholesterol
Improves blood sugars
How does fibre aid digestive health
Insoluble fibre adds bulk to stool, preventing constipation.
Soluble fibre can help manage diarrhoea by absorbing excess water.
How does fibre aid Weight management
Fibre rich foods promote satiety ( feeling of fullness), reducing overall calorie intake
How does fibre aid cholesterol control
Soluble fibre binds to cholesterol in the digestive tract, which can help to lower blood cholesterol levels
How does fibre aid blood sugar regulation
Soluble fibre slows the absorption of sugar, reducing spikes in blood sugar levels.
How does fibre aid gut health and microbiome
Fibre feeds beneficial gut bacteria, which supports a healthy gut microbiome
Diverticular disease - lack of fibre
- disease of colon in which pouches form in colon wall. - fills with waste matter then becomes infected and can rupture.
- can cause severe pain, inflammation, and fever. If untreated could lead to colon cancer.
- affects many elderly people ( approx 80% in uk).
- prevented by aiming to eat lots of fibrous foods
