Dietary Fibre (NSP) – GCSE Food Preparation and Nutrition WJEC Revision

Understanding Dietary Fibre (NSP)

Dietary Fibre refers to non-starch polysaccharides (NSP) which are carbohydrates that cannot be digested by our bodies.
Fibre is an important part of a healthy balanced diet.
There are two types of fibre: soluble fibre and insoluble fibre. Soluble fibre can be dissolved in water; insoluble fibre cannot.
Dietary fibres can be found in various food sources. Sources of soluble fibre include fruits, vegetables, oats, barley and seeds. Insoluble fibre is often found in wholegrain bread, cereals, nuts and seeds.

Role of Dietary Fibre

Dietary Fibre has various roles. Key functions include aiding digestion, preventing constipation, and helping to control weight.
Soluble fibre turns to gel during digestion, slowing down the digestion process. This can help control blood sugar levels and lower cholesterol.
Insoluble fibre adds bulk to stool and helps food pass more quickly through the stomach and intestines, thus aiding healthy bowel movement.
By providing a feeling of fullness, a diet high in fibre can contribute to maintaining a healthy weight.

Importance of Balanced Intake

Consuming an adequate amount of fibre is important for overall health.
Low fibre intake may lead to health problems such as constipation, diverticulosis (a condition affecting the large intestine) or heart disease.
However, overconsumption of fibre can also lead to symptoms like bloating, cramps, and stomach pain.
The British Nutrition Foundation suggests a daily intake of 30g of fibre for adults. It’s usually less for children, depending on their age and gender.
It’s advised to consume fibre from a range of different foods to gain the benefits of both types of fibre.

Always combine fibre intake with a good hydration level as fibre absorbs water which aids in its functioning.

Remember, a balanced diet, rich in different food groups such as fruits, vegetables, whole grains and beans will promote a wide intake of different types of dietary fibre contributing to a healthier lifestyle.