Fibre and Wholegrains

What is fibre?

Fibre is the part of plants that passes through the body without being absorbed. It is found in wholegrain cereals, fruit, vegetables and pulses (peas, beans and lentils).

There are two different types of fibre.

• Insoluble fibre – helps to keep the bowel healthy and stop constipation. It helps food and waste products move through the gut more easily and may help to lower the risk of gut cancers. It can also help make you feel fuller for longer.
• Soluble fibre – some of this fibre is absorbed by the body. It may help to lower cholesterol levels and improve blood glucose control, which is helpful if you also have diabetes.

What are wholegrains?

Grains are the seeds of cereal plants. All wholegrains are made up of three parts:

• bran - forms the outer layer and is rich in fibre
• germ - inner layer, rich in nutrients
• endosperm - centre of the grain, the starchy part.

Why wholegrains?

Wholegrains are higher in fibre, vitamins, minerals and protein. We should all be eating more wholegrains as part of a healthy balanced diet.  Including wholegrains in your diet can help to increase your fibre intake.

Wholegrain cereals contain all three parts of the grain compared to white refined cereals, such as white rice, which have had the germ and bran removed and are not classed as wholegrains. Wholegrains are higher in fibre, vitamins, minerals and protein.

How can you identify wholegrain foods?

• Look for the word ‘whole’ in the name, for example, wholegrain.
• Look for the words wholegrain at the start of the ingredients list. This means it is the main ingredient, such as, brown rice, wholegrain corn. Sometimes a combination of grains may be used.
• Please be aware that if you see the term brown or multigrain this does not necessarily mean that the food is made from wholegrains.

Examples of gluten-freeWhen a food has less than 20 parts per million (ppm) of gluten so it is safe for people with coeliac disease to eat. wholegrains include:

• brown rice
• corn (even popcorn)
• amaranth
• buckwheat
• millet
• quinoa
• sorghum
• muesli – check your Food and Drink DirectoryOur annual Directory of gluten-free food and drink which manufacturers voluntarily submit to. for glutenA protein that is found in the cereals wheat, barley and rye. -free versions.

How much fibre is recommended?

Most people in the UK do not eat enough wholegrains. Adults in the UK should have 18 grams of fibre each day. There are no recommendations for children, but they should eat proportionally less.

Sources of fibre for a gluten-free diet

Top tips to increase your fibre and wholegrain intake

• Aim for at least five portions of fruit and vegetables each day (especially those with skins, pips and seeds). Fresh, frozen, tinned, dried and juiced all count as one of your five a day. Serve fruits and vegetables unpeeled where possible.
• Add a handful of dried fruit, nuts or seeds to gluten-free breakfast cereals or yoghurt.
• Add pulses, such as peas, beans or lentils, and extra vegetables (fresh, frozen or tinned) to soups, stews, curries and sauces.
• Try gluten-free wholegrains such as amaranth, millet, quinoa, sorghum and teff.
• Choose naturally gluten-free foods such as brown or wild rice and jacket potatoes with their skins.
• Opt for brown, multigrain or fibre versions of gluten-free breads, rolls, flour, pasta, pizza bases and crackers.
• Choose ‘whole’ or ‘fibre’ rather than ‘white’ or ‘brown’ when you can.
• Opt for wholegrain / high fibre snacks throughout the day such as a handful of apricots or figs. Check the Snacks section of your Food and Drink Directory for suitable snacks, this could include seed mixes and cereal and fruit bars.

Increase the amount of fibre you eat gradually and make sure that you drink plenty of fluids at the same time.  If you’re concerned about your fibre intake speak to your dietitianAn expert in food and nutrition. for further advice.

Can I eat oats?

Oats are a good source of soluble fibre and can add variety to the diet. Research suggests that most adults and children with coeliac diseaseA condition where a person is unable to eat gluten as it makes their body attack itself. can have the gluten-like protein, called aveninsA protein in oats that is similar to gluten, found in oats. For more information see our page on oats.