What is fibre?

Posted by Ryvita on 15th March 2019

WHAT IS FIBRE AND HOW MUCH SHOULD I BE EATING?

Fibre is a nutrient that exists in two forms – soluble and insoluble – that you can get only from plant sources. You won’t find it in meat, fish or dairy.

  • Insoluble fibre is not digested, and passes through the body. Plant sources such as nuts and seeds are good sources of insoluble fibre.
  • Soluble fibre is digested. Soluble fibre can be found in Rye, Oats and Barley along with fruits and vegetables.

A healthy diet should include both types of fibre.

The government recommends an adult should eat 30g of dietary fibre a day but most adults are eating much less than this1.



BUT WHY IS FIBRE GOOD FOR ME?

Fibre is an important part of a healthy diet.  Far from just “keeping you regular”, foods high in Rye fibre (like Ryvita) can help support your gut health2. Also, the NHS LiveWell Website says:

“Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.*” 



WHERE CAN I GET MORE FIBRE FROM?

 The British Nutrition Foundation suggests the following foods as being high in fibre:

·      “Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye

·      Fruit such as berries, pears,  melon and oranges

·      Vegetables such as broccoli, carrots and sweetcorn

·      Peas, beans and pulses

·      Nuts and seeds

·      Potatoes with skin 


Ryvita Crunchy Rye Breads are also high in fibre, and because they’re made from rye, they can also help support your gut health2.

 Having 4 slices of Ryvita Pumpkin Seed & Oat Crunchy Rye Breads with your lunch gives you around 8g of fibre, helping you towards you daily target3.

 If you’d like to increase the amount of Fibre you’re eating, check out our 30in30 FibreFit challenge. Over 30 days, the challenge helps you to slowly increase the amount of fibre you’re getting. Sign up HERE.

 You can also check out our recipe section to discover loads of tasty ways to enjoy Ryvita Crunchy Rye Breads and get FibreFit.





HOW CAN I TELL IF SOMETHING IS HIGH IN FIBRE? 

To tell if something is high in fibre: 

Check the nutritional information table for 6g or more of fibre per 100g.

Look at the Nutritional Information table that is on all food packaging. Find the fibre row, and look at the number for fibre in the first “per 100g” column. If it says 6g or more, it’s high in fibre.

 


SOURCES:

1: NDNS (2018) National Diet and Nutrition Survey (NDNS). Results from Years 7-8 (combined) of the Rolling Programme (2014/2015 – 2015/16):UK.  https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/699241/NDNS_results_years_7_and_8.pdf

2: Ryvita Crunchy Rye Breads are high in fibre (>6g/100g) - Rye fibre contributes to normal bowel function when consumed as part of a balanced diet and healthy lifestyle.

3: Pumpkin Seed & Oat Crunchy Rye Breads contain 16.8g fibre per 100g and 2.1g of fibre per slice.

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