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Fibre is an important part of our diets and is often found in cereals, breads, lentils, beans, vegetables and fruits. A recommended intake for an adult is 30g per day, however, most people are not meeting this recommended amount. For women, the average intake a day is around 17g and for men, it’s around 20g. There are many benefits to consuming the right amount of fibre. Some of them are listed below.
Why is fibre important?
FAB Flour (Flour Advisory Bureau) have used February as a chance to introduce #FibreFebruary, a campaign to get the public to up their fibre intake. FAB provide information all about bread and flour to people all over the country, including schools, the media and those in the catering, retailing and baking trade. They also provide different recipes and baking tips to help educate those with an interest or passion in baking.
According to the NHS, “eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer”, they also say that “Government guidelines published in July 2015 say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet.” This 30g is the recommended fibre intake for an adult.
Bread as a source of fibre
There are many foods which you can eat to increase your fibre intake. One specific product which is a fabulous source of fibre are grains. So, breads which contain wholegrain flour are a brilliant source of fibre.
According to BDA, The Association of UK Dietitians, “A food product is: ‘high fibre’ if it contains at least 6g of fibre per 100g a ‘source of fibre’ if it contains at least 3g of fibre per 100g”. So, when reading the nutritional labels of your products, check the level of fibre.
So, for example, here are some of our products which would be classed as containing or high in fibre:
Large wholemeal teacakes - 5.839g.
Wholemeal torpedo - 5.594g.
Wholemeal breakfast muffin (palm free) - 6.201g.
Wholemeal bloomer - 5.853g.
Trad wholemeal bloomer - 6.057g.
Mini white high fibre box - 9.325g.
Dark rye and caraway box - 5.497g.
As well as bread, there are loads of other foods which you can use to up your fibre intake. Below are 16 examples of high fibre foods as shown by Healthline. For example, there are 3.1g of fibre in a medium-sized banana, this is 10% of daily fibre intake for an adult. Kidney beans are also a great source of fibre and there are 11.3g of fibre per cup of cooked beans. Kidney beans are a great addition to chilli con carne, stews and casseroles.
FAB Flour have put together a few exciting recipes to help you to up your fibre intake. They have very kindly shared some with us, so that we can share them with you! We have chosen ones which incorporate bread (surprise surprise!). We would love to know if you try any or what your favourite high-fibre dish is.
Below are 3 brilliant high fibre recipes which can all be made using bread! Scroll down for videos and full recipes, shared with us by FAB Flour.
Banoffee French Toast
Pea and Bean Bruschetta
Prawn & Spinach Toast
TIME TO BACK UP THE FIBRE FACTS
It’s all good and well reading about the benefits of fibre, but are there actual studies to prove these benefits? The answer is yes!
A study by The Lancet states that observational data showed a 15-30% decrease in cardiovascular-related mortality, stroke incidence and mortality, type 2 diabetes and bowel cancer (also known as colon or rectal cancer) when comparing those with the highest dietary fibre intake and those with the lowest. The study also suggests that the reduced risk of critical outcomes was highest when the daily fibre in take was between 25g and 29g. This analyses included data from 185 prospective studies, 58 clinical trials with 4635 participants, giving a large pool of data to draw conclusions from.
The BMJ (British Medical Journal) found that the risk of cardiovascular disease and coronary heart disease was reduced by 9% with every additional 7g of fibre intake. This is something you could add into your diet through lentils, beans or vegetables. As discussed above, a banana and another high fibre fruit or vegetable would help you to achieve this. The BMJ also found that insoluble fibre, for example from cereal and vegetables, this helped to reduce the risk of cardiovascular disease and coronary heart disease. They also found that fibre from fruit intake was also associated with reducing the risk of cardiovascular disease.
Another set of evidence comes from the International Journal of Epidemiology about a link between dietary fibre and the risk of breast cancer in the UK. They found that “total fibre intake was protective against breast cancer in pre-menopausal women”. However, this effect was not also seen on post-menopausal women. In terms of the type of dietary fibre, cereal fibre was found to be protective against cancer in pre-menopausal women and fruit fibre may also be potentially protective, although they didn’t find it to be statistically significant.
All in all, fibre is a very important part of your diet and is often forgotten! Why don’t you try and use the last week of February to try and increase your daily fibre intake to the recommended amount and let us know what you’re eating more of to get those important 30g a day in.