29/09/2014
http://www.studenthealth.gov.hk/english/health/health_dn/health_dn_dfayb.html
Diet & Nutrition
Dietary Fibre and Your Body
Dietary fibre, or fibre, is the part of food that cannot be digested by our bodies. Therefore, there is a misconception that fibre is just food remains, while in fact, both water-soluble and water-insoluble fibre, found in different types of food, serve different functions in the body.
The health benefits of dietary fibre
Intake of adequate amount of foods with a high fibre content helps in the prevention of diseases and chronic body imbalances.
Prevention and relief of constipation
Fibre increases the bulk of stool and stimulates motion of the large intestine. It absorbs water, lubricates the large intestine and makes defecation easier.
Digestion and absorption
Fibre stimulates the secretion of digestive fluids and the action of "good" bacteria in the intestine, hence, stimulating the formation of vitamin B2.
Protection against cancer of the large intestine
Fibre prevents the accumulation of cancer-causing (or carcinogenic) materials because it shortens the retention period of waste materials.
Weight-control
As fibre absorbs large amount of water, it expands in volume and gives a sensation of fullness. Moreover, more time is required for chewing high-fibre foods, hence less food would be consumed.
Stabilization of blood sugar level and control of diabetes
Fibre can slow down the body's absorption of sugar.
Lowering of blood cholesterol level, hence prevention of heart disease
Water-soluble fibre combines with cholesterol and then excretes it.
Essential facts
FOOD | Fiber (g) /100 g of Food | FOOD | Fiber (g) /100 g of Food |
Cereals | |||
White rice (uncooked) | 0.6 | Wholemeal cereals | 11.7 |
White rice (cooked) | 0.2 | Cornflakes | 3.6 |
Brown rice (uncooked) | 3.4 | Oatmeal (uncooked) | 10.1 |
Brown rice (cooked) | 1.8 | Oatmeal (cooked) | 1.7 |
Wholemeal bread | 6.8 | ||
Fruits/dried fruits | |||
Apple (with skin) | 2.4 | Raisin (seedless) | 3.7 |
Orange (peeled and seedless) | 2.4 | Fig | 2.9 |
Banana (peeled) | 2.6 | Dates (seedless) | 6.7 |
Dried prune (seedless) | 7.1 | Dried Apricot | 7.7 |
Vegetables | |||
Broccoli (cooked) | 3.3 | Carrot (cooked) | 3 |
Kale (cooked) | 2 | Corn (cooked) | 2.4 |
Watercress (cooked) | 1.2 | Green pea (cooked) | 5.5 |
Lettuce (raw) | 1.5 | Potatoes (baked, with skin) | 2.2 |
Onion (raw) | 1.7 | Sweet potato (baked, with skin) | 3.3 |
Tomato (raw) | 1.2 | ||
Dried beans | |||
Black-eye bean (cooked) | 6.5 | Mung bean (cooked) | 7.6 |
Soya bean (cooked) | 6 | Kidney bean (cooked) | 6.4 |
Red bean (cooked) | 7.3 | ||
Others | |||
Cashew nut | 3.3 | Sesame | 11.8 |
Peanut | 8.5 | Chestnut (peeled) | 1.2 |
Meal | Food Type & Amount | Fiber (g) | Food Type & Amount | Fibre (g) |
Breakfast | Low-fat milk, 1 glass (240ml) | 0 | Egg, 1 piece (50g) | 0 |
Whole meal bread, 2 slices (56g) | 3.8 | |||
Morning Tea | Raisins, 1/2 cup (49g) | 1.8 | Whole meal crackers, 3 pcs (24g) | 1.9 |
Lunch | Brown rice, 1 bowl (195g) | 3.5 | Broccoli (cooked), 1/2bowl (90g) | 3.0 |
Steamed fish (120g) | 0 | Banana, 1 piece (118g) | 3 | |
Afternoon Tea | Boiled corn 1/2 bowl ( 82g) | 2.0 | ||
Dinner | Brown rice, 1 bowl ( 195g) | 3.5 | Meat or chicken (120g) | 0 |
Kale (cooked), 1/2 bowl (65g) | 1.3 | Orange,1 piece (131g) | 3.1 | |
Total fibre content | 26.9 |