Food and nutrition.pdf

76 NutrientsFibre One's granola-bar like "chewy bars" contain 9 grams of dietary fibreand have chickory root, a fibre-rich plant, as their main ingredient.Plant Sources of FibreSome plants contain significant amounts of soluble and insoluble fibre.For example plums (or prunes) have a thick skin covering a juicy pulp.The plum's skin is an example of an insoluble fibre source, whereas solublefibre sources are inside the pulp. Soluble fibre is found in varyingquantities in all plant foods, including:• Legumes (peas, soybeans, and other beans)• Oats, rye, chia, and barley• Some fruits and fruit juices (including prune juice, plums, berries,bananas, and the insides of apples and pears)• Certain vegetables such as broccoli, carrots and Jerusalemartichokes• Root vegetables such as potatoes, sweet potatoes, and onions(skins of these vegetables are sources cif insoluble fibre)• Psyllium seed husk (a mucilage soluble fibre).Sources of insoluble fibre include:• Whole grain foods• Wheat and corn bran• Nuts and seeds• Potato skins• Flax seed• Lignans• Vegetables such as green beans, cauliflower, zucchini (courgette),and celery, nopal• The skins of some fruits, including tomatoesThe five most fibre-rich plant foods, according to the MicronutrientCentre of the Linus Pauling Institute, are legumes (15-19 grams of fibreper US cup serving, including several types of beans, lentils and peas),wheat bran (17 grams per cup), prunes (12 grams), Asian pear (10 gramseach, 3.6% by weight), and quinoa (9 grams)Remarkable among plant foods, the Amazonian palmberry, a~ai(Euterpe oleracea Mart.), has been analyzed by two research groupsreporting its content of dietary fibre is 25-44% of total mass in freeze-driedpowder.Rubus fruits such as raspberry (8 grams of fibre per serving) andblackberry (7.4 grams of fibre per serving) are exceptional sources of fibre.Fibre SupplementsThese are a few example forms of fibre that have been sold as