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Fibre – increase your intake
DID YOU KNOW?
Why?
A gluten-free diet can be low in fibre
and wholegrains due to the removal
of certain cereals from the diet.
Increased fibre can help prevent
heart disease, diabetes, weight gain,
some cancers and can also improve
digestive health.
There are two different types of fibre,
soluble and insoluble. Each type helps
our body in a different way, so a normal
healthy diet should include both types.
Soluble fibre
can be digested by your
body. It may help to reduce the amount
of cholesterol in your blood.
Insoluble fibre
can’t be digested. It
passes through your gut without being
broken down and helps other foods
move through your digestive system
more easily.
How much?
The current RDA recommendation for
fibre intake is:
• 30g/day for adults
• 15 g/day for 2-5 year olds
• 20g/day for 5-11 year olds
• 25g/day for 11-16 year olds.
If you have also a digestive disorder
such as irritable bowel syndrome (IBS),
you may need to modify the type and
the amount of fibre in your diet in
accordance with your symptoms. Your
GP/dietitian can advise you further
about this.
LIVING WELL
Eat fresh fruit and vegetables with skin
and seeds as they are good sources of fibre.
Be careful - a quick
change from a low
fibre to a high fibre
diet can cause gas,
cramps and bloating.
What foods?
Soluble fibre:
• gluten-free oats
• lentils and beans
• fruit and Vegetables
• golden linseed.
Insoluble fibre:
•
gluten-free whole grains
(such as amaranth,
buckwheat, corn and
brown rice)
•
nuts and seeds
•
dried fruits
Did you know that many people do not get enough
fibre? In the UK, current intakes are 10-11g below
the new dietary recommendations suggested for
men and 13g below for women.
