Eduqas GCSE Food Preparation and Nutrition: Student Book

Principles of Nutrition 17 SECTION 1 1 Explain the difference between insoluble fibre and soluble fibre. 2 Why are oats often recommended in a cholesterol lowering diet? Check it How much dietary fibre do we need? The NHS recommended daily intake for dietary fibre is: 2–5-year olds, about 15g 5–11-year olds, about 20g 11–16-year olds, about 25g 16 year olds and older, about 30g SACN recommends that the dietary fibre intake for adults should be 30g each day. However, if a person has a digestive disorder such as irritable bowel syndrome (IBS) then they may need to alter their fibre intake. The sources of dietary fibre in the diet Insoluble fibre : whole grain cereals, wholemeal bread, bran, nuts, corn, oats, fruit and vegetables (especially the skins). Soluble fibre : oats, barley, rye, most beans and peas, fruit such as bananas and apples, and root vegetables such as carrots. Key point Irritable bowel syndrome (IBS) is a common, long-term condition of the digestive system. It can cause stomach cramps, bloating, diarrhoea and/or constipation. Key point A high fibre diet can reduce chances of some diseases, including those relating to the bowel. A high fibre diet can help to regulate blood sugar levels. Phytates in fibre rich foods can prevent the absorption of some essential nutrients such as calcium and iron. Study tip Be able to explain the difference between insoluble and soluble fibre and give examples of food sources for each. Check that you know the dietary issues linked to a low fibre diet. In your written examination, you may be asked about why fibre is an important factor in a healthy diet, make sure you can answer this!  Dietary fibre content of common breakfast cereals and breads NB: Serving sizes are based on medium portions www.weightlossresources.co.uk BREAKFAST CEREALS BREAD PORRIDGE 1 bowl | 1.3g CORNFLAKES 5 tbsp | 0.3g ALL-BRAN 6 tbsp | 10.3g SHREDDED WHEAT 2 | 4.4g BRAN FLAKES 4 tbsp | 4.2g WEETABIX 2 | 3.9g UNSWEETENED MUESLI 3 tbsp | 3.4g FRUIT ‘N’ FIBRE 4 tbsp | 2.2g WHOLEMEAL BREAD 1 slice | 2.1g GRANARY BREAD 1 slice | 1.5g BROWN BREAD 1 slice | 1.3g WHITE BREAD 1 slice | 0.5g