MSWA Bulletin Magazine Summer 2018

COMPUTERISED
NUTRITION CHECK-UPS
DIETARY FIBRE
KAREN HUMPHRIES, MSWA DIETITIAN
KAREN HUMPHRIES, MSWA DIETITIAN
What is it?
The MSWA Dietitians are now offering computerised
nutrition check-ups, using a comprehensive tool called
FoodWorks 9 to assess your diet and if it is meeting your
individual nutrient needs.
This will help the Dietitians at MSWA gain insight into your
diet by:
• Analysing your dietary intake
• Using the latest, most comprehensive Australian and New
Zealand food data
• Using credible, industry leading software built by Dietitians
for Nutrition Professionals
Based on this information, MSWA dietitians will be able to:
• Compare your nutritional intake to the national
recommendations for your age, activity level and gender
• Discuss any nutrients of concern and provide practical
recommendations to help you improve your diet
If you'd like to know more information, or to find out if
this service is appropriate for your situation, contact the
MSWA Dietitians on 9365 4888.
What is dietary fibre?
Dietary fibre is a type of carbohydrate present in some
foods such as vegetables, fruits and grain foods. This fibre
is not absorbed as you digest your food, it ends up in the
large intestine and is fermented by friendly gut bacteria. It
is important to include fibre in your diet as it helps to keep
you feeling fuller for longer, keeps your bowels regular, can
improve cholesterol and blood sugars, supports healthy gut
bacteria, and can even help prevent some diseases such as
bowel cancer, diabetes and heart disease.
There are two main kinds of fibre, insoluble and soluble.
Soluble fibre dissolves in the small intestine in the presence
of water to form a gel-like consistency which slows down
digestion, keeps us feeling fuller for longer and helps the
digested food to move more smoothly through your gut. Foods
high in soluble fibre include fruits, vegetables, legumes, oats
and barley.
Insoluble fibre helps to bulk stools and keep bowel movements
regular. You may like to think of insoluble fibre as the kind
that doesn’t dissolve in water, instead it works like a ‘brush’
that keeps our intestines clean. Foods high in insoluble fibre
include wholegrain breads and cereals, nuts, seeds, fruit and
vegetable skin, legumes and beans.
How much fibre do you need?
The acceptable adult fibre intake for males each day is 30g of
fibre, and 25g for females.
Eating a variety of plant-based foods will help you get enough
fibre each day.
An example of 30g of fibre per day.
Food source
Amount of fibre
1 cup wholemeal pasta 7.9g
100g kidney beans 6.5g
½ cup rolled oats 4.5g
30g (approx 25) Almonds 2.6g
5 dried apricots 2.5g
1 slice of wholegrain bread 2.4g
1 medium banana 2.3g
1 medium apple 2.2g
Total Fibre 30.9g
Resistant Starch
Another type of carbohydrate that supports good gut health is
resistant starch. Resistant starch is also not absorbed during
digestion in the small intestine; instead it is fermented by
your gut bacteria in your large intestine. This fermentation
process helps the good bacteria and helps to improve overall
bowel health. Foods that are good sources of resistant starch
include slightly green bananas, cooked and cooled potato and
rice, and tapioca.
RECIPE:
Banana and Blueberry Bread
Ingredients
• Olive oil spray
• 4 ripe bananas peeled
• ¼ cup sugar or other sweetener, ie honey
• ½ cup milk
• 2 eggs
• 1 cup self-raising flour
• 1 cup wholemeal self-raising flour
• 1 tsp ground cinnamon
• 1 cup frozen blueberries
Method
Preheat oven to 220ºC (200ºC fan forced). Spray a 20 x
10cm loaf tin with oil, line base and sides with non-stick
baking paper.
Reserve one banana for presentation and mash remaining 3
bananas in a large bowl.
Add sugar, milk and eggs and mix with a fork until well
combined.
Sift flours and cinnamon on top of banana mixture, returning
husks from the sieve to the bowl. Mix ingredients together
until just combined, taking care not to over-mix, then gently
fold through blueberries (or try raspberries/dried fruit).
Spoon mixture into prepared loaf tin and smooth the surface.
Slice remaining banana thinly and overlap slices through the
centre of the loaf.
Bake for 35–40 minutes then cover with foil and bake for
a further 20 minutes. Centre of loaf will remain moist but
not wet when tested with a skewer. Allow to cool in tin for 5
minutes then turn onto a wire rack.
Cut into 1 cm slices before serving.
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