Dietary fibre is the indigestible part of plants that is fermented in the large intestine and provides health benefits. It is recommended that adolescents and adults consume at least 18-30g of fibre per day, while children over 5 years old should consume 5g plus an additional 1g for each year of age. There are two types of fibre - insoluble fibre found in foods like bran, vegetables and whole grains which adds bulk, and soluble fibre found in oats, nuts, beans and fruits which forms a gel and slows digestion. Good sources of fibre include beans, lentils, bran flakes, vegetables, whole grains and fruits.

2.  INTRODUCTION
 RECOMMENDED
VALUES
 TYPES
 BENEFITS
 SOURCES

3. INTRODUCTION
 Dietary fibre is the edible parts of plants or analogous carbohydrates that are resistant to
digestion and absorption in the human small intestine with complete or partial
fermentation in the large intestine.
 Dietary fibre includes polysaccharides, oligosaccharides, lignin and associated plant
substances. Dietary fibre promote beneficial physiological effects including laxation,
and/or blood cholesterol attenuation, and/or blood glucose attenuation.

4. Daily Dietary Fibre
Requirement
DAILY FIBRE REQUIREMENT
ADOLESCENTS AND
ADULTS
ABOVE 18-30g
CHILDREN AGE+5g e.g. a 6-year
old child would need
6+5=11g
Source: Central Health Education Unit of Department
of Health

6. INSOLBLE FIBRE
Insoluble fiber is found in foods such as wheat
bran, vegetables, and whole grains. It adds bulk
to the stool and appears to help food pass more
quickly through the stomach and intestines.

7. SOLUBLE FIBRE
Soluble fiber attracts water
and turns to gel during
digestion. This slows
digestion. Soluble fiber is
found in oat bran, barley,
nuts, seeds, beans, lentils,
peas, and some fruits and
vegetables. It is also found in
psyllium, a common fiber
supplement. Some types of
soluble fiber may help lower
cholesterol, but the effect on
heart disease is not known.

10.  Beans
 Lentil soup
 Bran flakes
 Vegetables
 Whole wheat pasta
 Raisin bran muffin
 Apple
 Brown rice
 100%whole- grain bread

11. FIBRE CONTENT OF CRETAIN
FOOD STUFFS