FOOD TIP: Fibre Fit

Ninety Australians die every week from bowel cancer (the most common type of cancer to affect both males and females). From June 4-8th Bowel Cancer Awareness Week will be held across the nation. So if you are experiencing symptoms such as a change in bowel habits, blood in stools, weight loss, vomiting or bloating, “Don’t Die of Embarrassment” see your doctor today. One nutrient that can help reduce your risk of bowel cancer is fibre.

Fibre is an important part of the out diet and unfortunately, a number of Australians do not eat the recommended daily intake (25g/day for females and 30g/day for males). What is fibre? Fibre is the components of plant cells that escapes digestion in the small intestine. However, fibre can be broken down to some extend by bacteria in the large bowel.

There are two main types of fibre - soluble and insoluble fibre. There is also a fibre stable called resistant starch which although not traditionally thought of as fibre, it acts like one. All plant foods contain a mixture of the two fibres and each type plays an important role in the body. What are the roles of the different types of fibre?

• Insoluble fibre helps keep you regular by bulking up stools. It also helps to push things through the bowel and can help reduce the risk of bowel cancer. Vegetable, bread and wheat are sources of inslouble fibre.
• Soluble fibre has been shown to help lower cholesterol levels and reduce the risk of heart disease. This fibre is found in fruit, vegetables, oats, barley and legumes.
• Resistance starch and is the starch that is not digested by the in the small intestine, ending up as food for the bacteria in the large bowel. It is thought to improve bowel health. Resistance starch is found in unprocessed cereals and grains, firm bananas, lentils and potatoes.

To make sure you are including enough fibre in your diet, try some of these suggestions.

• Choose a high fibre breakfast cereal.
• Top your cereal with fruit, nuts and seeds.
• Add high fibre foods to foods that do not contain fibre i.e. nuts and seeds to yoghurt.
• Choose high fibre products. That is products that contain greater than 3g of protein per serve.
• Add legumes to casseroles and salads.
• Eat the skin on your fruit and vegetables.