1. Dietary fibre Lesson Objective The definition of dietary fibre
The functions of dietary fibre
The different types of dietary fibre
The effect of excess and deficiency of dietary fibre

2. Dietary Fibre
Dietary fibre is also referred to as roughage, cellulose and Non Starch Polysaccharide (NSP)
Dietary fibre is a type of carbohydrate found exclusively in plants
Main Sources include
wholegrain cereals and cereal products;
oats;
beans;
lentils;
fruit and vegetables;
nuts and seeds.

3. There are 2 types of fibre
Soluble fibre
Insoluble fibre
Helps to
increase the feeling of fullness and control energy intake;
reduce blood cholesterol levels.
Absorbs water and increases bulk so keeps faeces soft (poo) making them pass through the digestive system easily and prevents constipation
Oats are often recommended in a cholesterol lowering diet because they contain a soluble fibre called beta -glucan

4. How much fibre do we need?
Most people do not eat enough dietary fibre.
The recommended average intake for dietary fibre is 30g per day for adults. Children need proportionately less.
Did you know?
A diet rich in dietary fibre is usually lower in fat and contains more starchy foods, fruit and vegetables. 
How much fibre do we need?

5. Can you think of ways to increase fibre in your diet?
Here are some ideas.
Eat a bowl of wholegrain cereal in the morning with a handful of dried fruit.
Switch from white to wholemeal or granary bread.
Add oats to fruit crumble toppings.
Serve a side salad with a sandwich or pasta dish.
Add beans and pulses to casseroles and soups.

6. Problems associated with too little fibre in the diet
Having too little fibre in your diet is often a result from eating too many refined foods
For example eating white bread instead of brown and a general lack of fruit and vegetables in the diet
This can lead to a variety of conditions such as
Constipation
Haemorrhoids
Diverticulitis
Cancer

7. Problems associated with too much fibre in the diet
If too much fibre is eaten this can lead to a variety of conditions such as
Flatulence
Stomach cramps
And in extreme cases diarrhoea
Too much fibre can also affect mineral absorption by the body you take in minerals such as iron and calcium

8. Key Points
Too much fibre can prevent the absorption of some essential nutrients such as iron and calcium
A high fibre diet can reduce chances of some diseases including those relating to the bowel such as bowel cancer and diverticulitis
A high fibre diet can help to regulate blood sugar levels

9. What ingredients would give fibre ?
Muffins
Ingredients
100g self raising wholemeal /white flour
40g caster sugar
75ml sunflower oil
50ml milk
1 egg , lightly beaten
Oats to top
Suggested flavours
Carrot and spice :
1 large carrot, grated
¼ teaspoon ground mixed spice
handful sultanas
Apple and Cinnamon
1/2 apple
¼ teaspoon cinnamon
Banana
1/2 large banana , chopped or mashed
Lemon
1/2 lemon zest/ juice or
1 teaspoon lemon juice
Carrot, Apple and spice
½ apple grated
½ apple
Handful sultanas
¼ teaspoon cinnamon or mixed spice
Method
Heat the oven to 170 degrees
place 6 cases into muffin tin
3. Weigh out the flour and sugar into a bowl
Add the oil, milk and egg
4. Put a heaped tablespoon of the mixture into each muffin case and bake for minutes until risen and golden in colour
Check with a skewer
5. Place on a cooling rack
Look at the recipe
What ingredients would give fibre ?
How could you cut down on the sugar?

10. Ingredients Suggested flavours Method Heat the oven to 170 degrees
Muffins
Ingredients
100g self raising/wholemeal white flour
40g caster sugar
75ml sunflower oil
50ml milk
1 egg , lightly beaten
Suggested flavours
Carrot and spice :
1 large carrot, grated
¼ teaspoon ground mixed spice
handful sultanas
Apple and Cinnamon
1/2 apple
¼ teaspoon cinnamon
Banana
1/2 large banana , chopped or mashed
Lemon
1/2 lemon zest/ juice or
1 teaspoon lemon juice
Carrot, Apple and spice
½ apple grated
½ apple
Handful sultanas
¼ teaspoon cinnamon or mixed spice
Method
Heat the oven to 170 degrees
place 6 cases into muffin tin
3. Weigh out the flour and sugar into a bowl
Add the oil, milk and egg
4. Put a heaped tablespoon of the mixture into each muffin case and bake for minutes until risen and golden in colour
Check with a skewer
5. Place on a cooling rack

11. GCSE Questions
List 3 health problems that can result in a diet low in fibre (3)
You are making a pasta bake for someone who is lacking in fibre but does not like vegetables. How could you increase the fibre content of this dish (4)
How can you encourage a teenager to eat more fruit and vegetables to increase the amount of fibre and vitamins in the diet ? (6)

12. Read through power point of fats
Homework
Read through power point of fats