1. Fibre © Grain Chain 2016

2. Learning objectives Explain the role of flour and other grain based dishes in increasing the uptake of fibre in the diet.

3. Sources of fibre There are two main groups of fibre: Soluble Insoluble Each group has different functions within in the body, therefore it is important to eat a range of fibre containing foods. Sources of fibre include wholegrain cereals and cereal products (such as bread), lentils, vegetables, fruits, nuts, beans and potatoes

4. Fibre in the diet The different functions within the body of the different types of fibre include: Helping in the prevention of constipation, which reduces the risk of diverticulitis and bowel cancer Maintaining a normal blood cholesterol level Reducing the rise of blood glucose after a meal Associations with feelings of fullness to help to control food intake. This is because foods which are high in fibre tend to be low in energy density.

5. How much fibre do we need? In July 2015, the Scientific Advisory Committee on Nutrition (SACN) recommended the UK population increased fibre intake to an average of 30g AOAC fibre per day for adults. Current intake in adults are around 18g fibre, and no age group in the UK is achieving the recommendation. There are different recommended intakes for children: 15g/day (age 2-5); 20g/day (age 5-11); 25g/day (age 11-16); 30g/day (age 16-18). Can you think why this might be?

6. Fibre in the diet What ways can you think of to increase fibre intake in your own diet?

7. For more information, go to: www.grainchain.comwww.grainchain.com © Grain Chain 2016