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Dietary Fibre
Dietary fibre is made up of the cell walls of fruit, vegetables, cereals, beans and pulses. Because of its water retaining properties fibre helps food pass through the gut faster and therefore has a laxative effect. Foods containing a lot of fibre help prevent constipation and other disorders of the lower digestive tract such as haemorrhoids ('piles'). It is believed that a high fibre intake can also offer protection against several diseases.
There are three main sources of fibre in the diet: cereals, vegetables and pulses (peas, beans and lentils). It is important that cereals are eaten 'whole' e.g. as brown rice or wholemeal bread, as much of the fibre is lost when cereals grains are refined to make white flours. The list below includes many good sources of fibre:
Wholegrain cereals such as branflakes, muesli, porridge and wheat biscuits
Breads such as wholemeal, granary, rye and whole-wheat pita
Brown rice, pearl barley and bulgar wheat
Whole-wheat pasta
Whole-wheat crisp breads and oatmeal biscuits
Fruit tea breads, wholemeal scones and bran muffins
Fruit and vegetables, especially root, leafy and dried fruit
Pulses, including baked beans and sweet corn
Potatoes (with their skins)
Carbohydrates
Carbohydrates are chemicals that supply energy. They include sugars, of which there are a number of types, and starch...