guess who's coming to dinner in the new millenium - fibre - VEA

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SYNOPSIS GUESS WHO’S COMING TO DINNER IN THE NEW MILLENIUM? - FIBRE This video demonstrates and explains: • Definition of dietary fibre • Health risks from a low fibre diet • Structure and sources of fibre • Recommended daily dietary requirements of fibre • Fibre and the digestive system • How dietary fibre minimizes risk of certain diseases • How to increase fibre in the diet. SUGGESTED USES OF THE VIDEO • Health and Physical Education classes • Nutrition, Health and Human Development classes Food Technology classes where planning healthy diets is required • Science classes where the topics of digestion and function of plant products in the diet are studied. SUGGESTED PRE-VIDEO DISCUSSION • The video will show us how a substance we eat in plant products and don’t really digest, helps us to remain healthy and lessen the risk of some unpleasant diseases. • By watching Mischa, a young guy, learning about this substance called dietary fibre, you should be able to get a good idea about why it is important to eat enough fibre. • The video tells how to increase the amount of faeces we do daily and thus improve our chances of good health. DETAILED VIDEO CONTENT Mischa is shown eating white bread while a voice over explains that fibre used to be called roughage and how it protects us from the “diseases of affluence” such as colon cancer, coronary heart disease, diabetes, diverticulitis, high cholesterol and obesity. It also helps control diabetes and relieves constipation. WHAT IS FIBRE? Fibre is the cell walls of plants, the skin and flesh of fruit and vegetables and the outer covering of grains such as wheat and rice. The fibre content of a lettuce leaf and cabbage leaf is compared – the easily torn lettuce leaf contains less fibre than the tougher cabbage leaf. Strong fibrous cell walls prevent plants being liquids, noting that milk has approximately about 90% water which is similar to the water content of many fruit and vegetables. If someone chews/eats fruit it takes them longer than drinking a fluid, consequently it is harder to over consume solid foods containing dietary fibre. Carbohydrate classification is described as • Available e.g. starches and sugars which are digested in the stomach and small intestine; • Unavailable e.g. cellulose, hemicelluloses and pectin which pass through the stomach, undigested to the colon and are the most important types of fibre. There are also the non-carbohydrate types of fibre called Lignin, gums and mucilages. Cellulose makes up the structure of plant cell walls and is found in all plant foods e.g. wholegrains, brans, wholemeal bread, dried fruit and the cabbage family, Hemicelluloses are found in plant tissues; especially cereal husks/bran and they have a high water-binding capacity. Pectin is found in fruit especially apples and citrus fruit and it helps slow down nutrient absorption in the intestine. Lignin is the only component of fibre that escapes digestion, even by bowel bacteria and is found in cereals and old woody vegetables. WHAT DOES FIBRE DO? In our mouth, saliva increases food’s digestibility. Protein, carbohydrate, minerals and vitamins are absorbed from the stomach to the small intestine, 2
GUESS WHO’S COMING TO DINNER IN THE NEW MILLENIUM? - FIBRE and then lastly fat is absorbed. The remaining food residue is passed to the large intestine or colon. Normal bacteria feed on the hemicellulose fibre and the more the bacteria multiply, the more faeces we produce. The fibre also soaks up liquid wastes from the colon and makes the faeces softer, bulkier and easier to remove from the body. HOW MUCH FIBRE SHOULD WE EAT? Our early ancestors did not have processed food so their diets were higher in fibre. Archive footage of African Villagers is shown and explains how these people who have high fibre diets suffer very few diseases of affluence. Average villagers eat about 80g which is 4 times the fibre consumed by average western people who consequently pass only about 100g faeces daily compared to the villagers 450g. Dieticians recommend we eat at least 30g fibre daily instead of the average 20g. The more fibre we eat the faster it passes through the body – food passes through the body in about 24 hours if the dietary fibre is adequate. If the diet is low in fibre constipation is likely because the bacteria in the bowel do not multiply and the faeces, resulting are small, hard and dry, because they soak up less liquid. Constipation can lead to other causes of discomfort such as hiatus hernia, varicose veins and haemorrhoids, so eating fibre rich foods can lessen these. HEALTH RISKS FROM A LOW FIBRE DIET Cancer of the Colon – it is thought that a high fibre diet, by helping the body dispose of waste products faster, reduces risk of cancer. Diabetes – high fibre diets tend to even out fluctuations in blood sugar because it slows down absorption of nutrients. Also high fibre foods require more chewing and create a feeling of fullness, which can aid weight loss and improve diabetic control. Heart Disease – some types of fibre have been found to lower high blood cholesterol levels, which is sometimes associated with heart disease. Obesity – is linked to high blood pressure, diabetes and heart disease, so dietary fibre foods, because they are generally low in energy rich fats, help prevent obesity. 150g of chocolate, 340g of bread and 1000g of potato all have the same amount of energy in them. Foods high in fat and sugar do not make us feel as full as high fibre foods. Notably fibre has no kilojoules so does not provide energy. HOW DO WE GET MORE FIBRE IN OUR DIETS? The Healthy Eating Pyramid, which shows the foods we should eat most of – fruit, vegetables and cereals, is a guide. Mischa is shown with a low fibre breakfast, lunch, dinner and snacks totaling 9g of fibre, and then is shown with a high fibre menu for one day containing about 40g of fibre. Cooking foods does not reduce their fibre content, but cooking does make some foods more palatable and digestible. Much of the fibre is in the skins of fruit and vegetables. Mischa looks at breakfast cereal labels for fibre content (and notes that some have up to 50% sugar). Coco Pops contain .6g fibre in every 100g, while Vitabrits have 12g per 100g. Mischa mixes himself an interesting breakfast food (fresh muesli) containing apple, oats, sultanas, banana, strawberry, and skim milk. Mischa is also told that porridge is a very good high fibre breakfast food. 3
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