High-fibre diet

1. High-fibre diet By Adam B, Jordan, Ciara and Joe B.

2. A funny thing called fibre? • Nutritionists and scientists are recognizing dietary fibre as something more than just a nutrient on our plate. At this time in our evolution, we must be made keenly aware of the health benefits of a high fibre diet.

3. What is fibre? • Dietary fibre (cellulose) is found in plant foods such as cereals, fruit and vegetables. However, once foods, particularly cereals, are processed , they lose much of their fibre content

4. fibre • Therefore, wholesome, unprocessed foods should be eaten. Having a high fibre diet has many benefits- it helps stop constipation, piles and other bowel diseases. • fibre absorbs large amounts of water when eaten, creating a feeling of fullness. It contains no calories so is excellent when trying to lose weight.

5. High fibre foods • Fruit, vegetables, nuts, seeds and pulses are all good sources of fibre. But with cereal-based foods such as breakfast cereals, pasta, rice and bread, the amount of fibre depends on how much of the outer layer of the grain has been stripped away in the milling and refining process. The more processing a cereal has been through, the lower its fibre content will be. Meanwhile, it’s not just fibre that’s lost during processing. Many vitamins and minerals are also found in the outer layers of the grain, so when these are removed, these vitamins and minerals are also lost. As a golden rule, always choose brown over white. When it comes to shopping, this means bagels, croissants, cornflakes and white rice should stay on the shelf, while wholegrain bread, whole wheat pasta, bran flakes and brown rice should go into the trolley.

6. The foods its in. • Cereals

7. Vegetables

8. fruit

9. Other sources of dietary fibre • The following foods are all good sources of dietary fibre… • Wholemeal, granary and softgrain varieties of bread • Jacket potatoes, new potatoes in their skins and baked potato skins • Wholegrain breakfast cereals, eg. Weetabix, branflakes, unsweetened muesli, Shreddies and porridge oats • Whole meal pasta and brown rice • Beans, lentils and peas • Fresh and dried fruits – particularly if the skins are eaten • Vegetables – particularly if the skins are eaten • Nuts and seeds • Whole meal flour

10. menu • Breakfast- fruit nd fibre. • Lunch- apple a wholemeal bread sandwich with chicken and lettuce. • Dinner-roast beef, baked potatoes (with skin), broccoli and other mixed greens. • Snack- yoghurt.

11. Too much fibre can lead too.. Cramping: • Cramping occurs because the body can not properly break down fibre. Food digestion can be temporarily slowed. Malabsorption: • by eating too much fibre you can interfere with how your intestines absorb certain minerals. E.G. calcium, iron and zinc. Intenstinal blockage: - When someone eats too much fibre and does not drink enough water the fibre can cause a blockage in the intestines, Stopping any other food to get past. This may require surgery.