How to Get Your Fibre
Bowel cancer is the second most common internal cancer in Australia, occurring in one in every 20 people. Research shows that eating enough dietary fibre throughout life is one of the most important ways to help prevent constipation and reduce the incidence of bowel cancer. For good protection against health problems, adults need a minimum of 30 grams of fibre per day.
Which foods are high in fibre?
Fruit – an average piece has about 3g of fibre and some fruits like sugar bananas, blackberries, pears, pomegranates and quinces have even more. Raspberries and passionfruit have the most fibre among fruits. Two pieces of fruit a day will give you at least 6g of fibre.
Vegetables – peas, celeriac, roasted bulbs of garlic, potatoes, broccoli and broccolini are all good sources of fibre. Surprisingly, stringy looking vegetables like celery actually don’t contain much fibre. Four or five different vegetables a day should provide about 8-10g of fibre.
Breads, grains and cereals – you can really boost your fibre intake from bread and it doesn’t all have to be the grainy kind. White bread has some fibre (four slices have about 3g) and a high fibre white loaf has even more. If you choose a really grainy bread just two slices will give you up to 8g.
The fibre in breakfast cereals is one of the major reasons for eating them. It’s best to check the cereal box, because the amount in different products can range from zero to 13g per serving.
Other foods – pasta, baked beans, kidney beans and nuts are all good sources of fibre.
Why not just use laxatives?
Some people forget about fibre and go for laxatives instead, but they’re not really a good option. High fibre foods contain vitamins, minerals and important antioxidants, so if you take 30g of fibre from foods you’re also going to be eating very well for your health.
Further information You may also like to refer to the following books by Rosemary Stanton: Rosemary Stanton’s Fat & Fibre Counter – Revised edition 1999, published by Information Australia, cost $3.95. Find Out About Fibre, 1998.