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Dietary fibre from different sources differ in the relative amount of each of their
components. For
example, wheat bran contains high amounts oi insoluble fibre while oat bran has high amounts
of
soluble fibre. Because each component has different chemical and biological properties, the
biological result of consuming dietary fibre from different foods differs.
Examine snacks as well as main meals to find out where fats (spreads and oils, and
cooking fat in
cakes and pastries) and refined carbohydrate (sugar in confectionery and biscuits) can be
replaced
with foods containing dietary fibre (see the following sources of dietary fibre).
Dietary fibre is mostly carbohydrate (and a little 'lignin') which is not digested in the small
intestine
but may be fermented in the large intestine. It is 'non-starch polysaccharide'. However, some
starch resists digestion too, and behaves like dietary fibre. Unripe or partially ripe bananas are
a
good source of resistant starch and dietary fibre. Dietary fibre has important functions in the
large
bowel and some breaks down there under the consuming (kilojoules) at about 13 kilojoules
per
gram of dietary fibre (3 kilocalories).
It is best to obtain dietary fibre from a variety of foods because its chemistry is different in different foods and its effects on food structure differ from food to food.
Dietary fibre can be obtained from the following foods:
| CEREALS | VEGETABLES |
| Barley | Green leafy types (cabbage, spinach, silver beet, etc.) |
| Oats | |
| Rice | Legumes (beans, peas) |
| Rye | Mushrooms and fungi |
| Wheat | Root types (potatoes, carrots, swedes, etc.) |
| NUTS | SEAWEED |
| Almonds | Japanese and Korean foods |
| Brazil | |
| Coconut | |
| Peanuts | |
| FRUITS | |
| Apple | Citrus |
| Pear | Stone |
| Berry | Tropical |
There is currently a great deal of interest in particular source of dietary fibre like wheat
bran, oat
bran and rice bran, each with somewhat different properties some of which are probably yet to
be
identified. The food from which they come may also have useful effects which should not be
neglected. It would bl a pity to have oat bran and ignore hot porridge or muesli!
Dietary fibre supplements should only be used where there is a specific medical need for them, such as:
Remember that too much of one particular kind of fibre may lead to reduced absorption of elements (minerals) like calcium zinc and iron (see VEGETARIANS ARE OFTEN ANAEMIC).
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