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All of you should be digesting approxiamately 20 30 grams of fibre a day Without fibre in your diet you could be creating detrimental effects to your health The average New Zealander from a lack of fibre in their diet You can raise the amount of fibre in your diet by eating more of some foods such as bread Bread is a good source of insoluble fibre as is vegetables Barley baked beans lentils and citrus fruits a good source of soluble fibre The National Heart Foundation suggests one should eat 3 kinds of vegetables of a salad with your evening meal Two three pieces of fruit are suggested each day Fresh dried and canned fruits all contain a good amount of fibre When choosing your breakfast cereal check for cereals should contain more than 3 grams of fibre per serving The large intestines purpose is to remove excess water from the food waste by passing into it from the small intestine When food passes the large intestine too quickly not enough water is absorbed by the intestine and diarrhea results In contrast if waste material is passed too slowly too much water is absorbed This results in constipation Constipation is common in adults as well as children Fibre commonly referred to as roughage or bulk is nessesary to promote wave like contractions that move food through the intestine High fibre foods expand the inside walls of the colon easing the passage of waste Rural Africans digest and eliminate the foods they eat in one-third of the time that it takes for people living in Western cultures This is because the diet of Africans is rich in fibre which in turn speeds up the required time to digest and expel wastes It is believed this helps to sweep out harmful substances before they can cause problems in the body In fact these rural people suffer far
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