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File: Soluble Fibre
food sources of soluble fibre dietary fibre comes from plant foods there are two types soluble and insoluble fibre most fibre containing foods have a mix of both insoluble fibre ...

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                                                               Food Sources of Soluble Fibre                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       
                                                               Dietary fibre comes from plant foods. There are two types: soluble and 
                                                               insoluble fibre. Most fibre containing foods have a mix of both.  
                                                                                    Š Insoluble fibre is found in the skins of vegetables and fruit and 
                                                                                                 the bran portion of whole grains. Insoluble fibre helps promote 
                                                                                                 regularity and a healthy digestive system.  
                                                                                    Š Soluble fibre can be found in some vegetables, fruit, grains and 
                                                                                                 legumes such as dried beans and peas. When water is added to 
                                                                                                 a food the soluble fibre thickens and becomes sticky, gummy and 
                                                                                                 gel like. Soluble fibre can help slow the digestion of food.  
                                                               Soluble fibre helps to:  
                                                                                    Š Lower blood cholesterol levels. Aim for at least 10 grams (g) of 
                                                                                                 soluble fibre every day.  
                                                                                    Š Control blood glucose (sugar) levels. This is helpful if you have 
                                                                                                 diabetes or if you suffer from hypoglycemia (low blood sugar)  
                                                                                    Š Manage diarrhea and loose stools   
                                                                                    Š Reduce some of the symptoms of Irritable Bowel Syndrome  
                                                                                    Š Reduce the risk of getting intestinal ulcers  
                                                                                    Š Have a healthier colon by increasing the amount of healthy 
                                                                                                 bacteria  
                                                                
                                                               How much soluble fibre should I aim for?  
                                                               There are no guidelines on how much soluble fibre you should have for 
                                                               a healthy diet. Instead, recommendations are for total dietary fibre 
                                                               which includes a mixture of both soluble and insoluble fibre. Men and 
                                                               women over the age of 18 should aim for at least 21-38 grams of total 
                                                               dietary fibre each day. For more information about how much dietary 
                                                               fibre you should get in your diet, see the Additional Resource section.  
                                                                
                                                                
                                                                
                                                                                                                                                                                                                                                                                                                                              © 2012 Dietitians of Canada. All rights reserved.  
                                                                                                                                                                                                                                                                                                                                              May be reproduced in its entirety provided source is acknowledged. 
                                                                                                                                                                                                                                                                                                                                               
                                                                                                                                                                                                                                                                                                                                              This information is not meant to replace advice from your medical doctor 
                                                                                                                                                                                                                                                                                                                                              or individual counseling with a registered dietitian. It is intended for 
                                                                                                                                                                                                                                                                                                                                              educational and informational purposes only. 
                                                                                                                                                                                                                                                                                                                                               
                                                                                                                                                                                                                                                                                                                                               
                                                  
                                                  
                                                                                                                                                                                                                                                                                                                                                                                                                                                                    Updated: 2012-03-16 |  PAGE 1
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                                                                        iƒz‘I=…ƒƒŒI=‰ƒ‚                                                                                                                                                                                                            NOR=‹e=E×=“ŽF                                                                                                                          MKûJNKP
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                                                                                                                                                                                                                                                                                                                                                                                                                                               (g)
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                                                                        h‰zI=‰ƒ‚                                                                                                                                                                                                                   NOR=‹e=E×=“ŽF                                                                                                                          NKM
                                                                        [ƒƒ’‘I=‘‰‡ŒŠƒ‘‘                                                                                                                                                                                                                NOR=‹e=E×=“ŽF                                                                                                                          MKû
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                                                                        [zŒ=[“‚‘=•‡’†=i‘ŸŠŠ‡“‹                                                                                                                                                                                                        PM=…=ENLP=“ŽF                                                                                                                          OKT
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                                                                        hz’=„Šz‰ƒ‘                                                                                                                                                                                                                     ORM=‹e=EN=“ŽF                                                                                                                          NKR
                                                                        hz’‹ƒzŠI=‰ƒ‚                                                                                                                                                                                                                NTR=…=EØ=“ŽF                                                                                                                           NKQ
                                                                        [zŒ=ƒƒzŠ=EŒŒ=„Šz‰ƒF                                                                                                                                                                                                        PM=…=ENLP=“ŽF                                                                                                                          NKQ
                                                                        hz’=€zŒ=‹“„„‡Œ                                                                                                                                                                                                                N=‹ƒ‚‡“‹ERT=…F                                                                                                                          NKQ
                                                                        hJ‘†zŽƒ‚=ƒƒzŠ                                                                                                                                                                                                                PM=…=EN=Ö=“ŽF                                                                                                                          NKO
                                                                        [ƒz‚I=Ÿƒ                                                                                                                                                                                                                     PR=…=EN=‘ЇƒF                                                                                                                          MKSJNKM
                                                                        \‡‘Ž=€ƒz‚=z‰ƒ‘                                                                                                                                                                                                           P=z‰ƒ‘                                                                                                                              MKü
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                                                                        [zŠƒŸI=ŽƒzŠƒ‚I=‰ƒ‚                                                                                                                                                                                                        NOR=‹e=E×=“ŽF                                                                                                                          MKû
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...Food sources of soluble fibre dietary comes from plant foods there are two types and insoluble most containing have a mix both is found in the skins vegetables fruit bran portion whole grains helps promote regularity healthy digestive system can be some legumes such as dried beans peas when water added to thickens becomes sticky gummy gel like help slow digestion lower blood cholesterol levels aim for at least grams g every day control glucose sugar this helpful if you diabetes or suffer hypoglycemia low manage diarrhea loose stools reduce symptoms irritable bowel syndrome risk getting intestinal ulcers healthier colon by increasing amount bacteria how much should i no guidelines on diet instead recommendations total which includes mixture men women over age each more information about get your see additional resource section dietitians canada all rights reserved may reproduced its entirety provided source acknowledged not meant replace advice medical doctor individual counseling with ...

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