Fibre Facts

Dietary fibre is made up of the indigestible parts of plants that pass relatively unchanged through our stomach and intestines.

Women should have 25g and men 30g of dietary fibre a day.

Soluble

Insoluble

Resistant Starch

(SIRS)

Soluble - legumes, oats, barley, fruit and vegetable flesh, bran (oats, barley, rice), Psyllium husks

 (lowers blood cholesterol, helps with blood glucose control, keeps your bowel healthy)

Insoluble - wheat bran, wholegrain breads and cereals, fruit and vegetable skins, nuts, seeds

(improves and maintains bowel regularity, keeps your bowel healthy)

Resistance Starch - cooked and cool potato and rice 

(prebiotic fibre - production of good bacteria, improves blood glucose control)

Think of 5 ways to increase your dietary fibre

Dietary Fats

Polyunsaturated

Monounsaturated

Saturated and Trans Fats

Polyunasturated - fish, walnuts, omega 3 enriched eggs, plant seeds 
                               increases good cholesterol
                               lowers bad cholesterol


Monounsaturated - olive oil (and olives), peanut oil (and peanuts), avocados, almonds, plant seeds
                                 lowers bad cholesterol


Saturated and Trans Fats - animal fats, creams, butter, skin and fat, pastries, donuts, fried foods
                                 increases bad cholesterol

("Cholesterol free" does not mean low in fat, saturated fat or energy)

Think of 5 ways to limit your fat intake

Kitchen Utensils