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F is for Fibre & Folate/Folic Acid
Fibre in food is the non-digestible materials that assist with digestion and elimination. These leaves, stems, skins, seeds and hulls are found in cereals, fruits, vegetables, nuts and seeds.
Foods that are high in dietary fibre are emptied more slowly from the stomach and promote faster movement of food waste (faeces) through our bowel. These actions combine to create a greater feeling of fullness (and can therefore aid in controlling our weight), interference with the absorption of fat and cholesterol into the bloodstream and reduced exposure of the bowel to the toxins in foods.
The recommended daily intake of dietary fibre is 30 grams, however studies have found that a majority of Australians do not consume more than 20 grams per day.
Choose foods such as multigrain breads and high fibre cereals, nuts and seeds and fruits and vegetables. Avoid removing skins from fruits and vegetables and when possible choose whole pieces of fruit rather than fruit juice.
Folate/Folic Acid is a water soluble vitamin that is found in small amounts in a variety of foods and commonly added to manufactured foods in Australia. It is also very sensitive to destruction by heat (eg cooking) and can be totally destroyed if food is overcooked or kept hot for a long period of time.
Folate deficiency may occur if you have a poor diet or have increased needs (eg pregnancy). Folate deficiency during the first few weeks of pregnancy is associated with defects such as spina bifida. Many foods are fortified with folate.
