Insoluble fibre

This type of fibre tends to be better known as it is more visible and often adds texture to our food. Insoluble forms of fibre include cellulose (present in all edible food plants), hemicelluloses (found especially in cereal bran) and lignin (found mainly in cereals and woody vegetables). Best sources include cereal bran (wheat, corn and rice bran), wholegrain breads and cereals, dried beans, peas, nuts, seeds and the skins of fruit and vegetables.

Insoluble fibre has a sponge-like effect, soaking up water and swelling in size. This action produces a feeling of fullness which can prevent overeating and, in turn, help in losing weight. This process also adds bulk to stools, making waste matter heavier and speeding it through the large intestine. Having softer faeces is of value for preventing or treating disorders such as constipation, haemorrhoids, hiatus hernia and diverticular disease.

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