Fibres Flashcards
What are the main sources of fibre?
Oats, beans, lentils, fruits, vegetables, nuts and seeds.
What is dietary fibre?
A type of carbohydrate.
Where is fibre found?
Only in plants.
What are the two types of fibre?
Soluble and insoluble fibre.
What does soluble fibre do?
Increases the feeling of fullness to control energy intake
Reduce blood cholesterol levels.
What does insoluble fibre do?
Keep faeces soft so it can pass through the digestive system easily.
Prevents constipation.
What is the recommended average fibre intake daily?
30g per day for adults.
What are the effects of a fibre defiency?
Cancer
Constipation
Haemorrhoids
Diverticulitis
How would you have a fibre defiency?
Eating too much refined foods.
Lack of fruit and vegetables.
What are the effects of excess fibre?
Flatulence
Stomach cramps
Diarrhoea
What is the body unable to do if it has too much fibre?
Mineral absorption of iron and calcium.
What diseases does a high fibre diet prevent?
Bowel cancer and diverticulitis.
