Krill Oil Concentrated Omega 3
Neptune Krill Oil
Clinical Evidence
Anti-inflammatory Evidence Anti- Oxidant Evidence 
*300 times the anti-oxidant power of vitamin A & E
*47 times the anti-oxidant power of fish oil
Cardiovascular Evidence
Neptune Krill Oil is effective for the management of cholesterol.
TGA approved claim
"Reduces LDL (bad) cholesterol and increases HDL (good) cholesterol.
60 Softgel Caps $34.95.
30 Softgel Caps $59.95.
Throw away your scales and look great in 2008
Healthpoint Chemists invite you to discover a new and exciting FAT loss method where you no longer focus on the reading from your scales but on your fat and muscle mass. The latest technology called Bio Impedance Analysis (BIA) accurately measures body fat and muscle. By emphasising and measuring FAT loss instead of weight loss, our program promotes a health-based slimming program and is proven to result in more sustainable weight loss than other diet programs.
BIA is a scientifically validated device that measures your body fat and muscle mass. It also tests cellular health and establishes how well your body is coping with your current lifestyle. Using this information your Naturopath is able to design a personalised plan to detoxify, kick-start fat loss and increase lean muscle mass. Additionally, BIA allows us to monitor and graph your progress. This is a great motivational tool and keeps you focused on losing fat and looking great!
What can our weight loss program offer that others can’t?
Our fat loss program (called the Ketosystem) is designed to burn fat as the body's main source of fuel and, more importantly, maintain lean muscle mass. By maintaining or increasing lean muscle mass, you increase your cellular metabolism, burning more calories, even at rest. Many other dieting programs fail because you lose muscle mass, decreasing your metabolic rate and ability to burn calories. This usually results in a dramatic rebound weight gain and the need to start dieting again. By maintaining lean muscle mass and improving metabolic rate, the Ketosystem offers superior fat loss than other programs and ensures that rebound weight gain is a thing of the past. In addition, you will feel more energetic and embark on a lifetime of healthier eating!
For the months of January, February and March, Healthpoint Naturopaths are offering fat loss and detoxification programs. This will involve a private consultation with one of our Naturopaths, including a FREE cellular health, fat and muscle analysis using BIA, and development of an individualised fat loss or detoxification program. Start afresh in the New Year by looking thinner and feeling healthier!
MAKE AN APPOINTMENT TODAY!
Find out your biological age!!
We are all ageing; there is no escaping that fact. However, our chronological age does not always reflect our biological age. Some people may have only lived for 30 years; however their body behaves as though it is 45. In contrast, there are also people who have had 75 birthdays and have the body of a much younger person. How can we tell whether we are older or younger than our birthday would have us be? By a quick, simple accurate and painless test called Bioimpedance Analysis or Bia. Bia measures the key biomarkers of aging and uses these to calculate your biological age.
What will BIA tell me about my body?
BIA allows us to see many important indicators of your health and vitality including:
- Body fat
- Muscle Mass
- Muscle quality
- Body fluid/hydration
- Cellular Health
- Cellular fluid balance
From this information we can then determine how to best go about a treatment program for your needs. For example, your BIA may reveal that you need to gain some muscle or lose some fat, or perhaps both. BIA also allows us to see factors that may be holding you back from reaching your full potential. Imagine finally understanding the reason you aren't losing weight as well as you would like. By using the information that BIA tells us about your health we can then tailor programs to suit your specific requirements. Furthermore, once you have started your health improvement program, we can use BIA to monitor your progress. Being able to see your progress on a graphical printout is a great motivator to continue the positive changes you have implemented.
Find out your biological age and learn how to turn back the clock by making a booking today.
A VLA consultation with myself, the naturopath is just $20, so book in and begin your journey towards better health.
Iridology
Gemma is our Naturopath here at Healthpoint
Chemist, Tweed City.
Gemma is a Qualified Naturopath who has extensive training in cellular and metabolism 
health.
THE EYES ARE THE WINDOW TO YOUR HEALTH
All patients receive a photo of their Iris
ONLY $15 for 15 minutes
Cellular Health Analysis
The NEW Cellular Health Analysis can help put the brakes on the ageing process. It is a scientifically validated test that accurately measures several of the Key Biomarkers of Ageing.
These Key Biomarkers are - Fat Mass, Muscle Mass, Biological Age, Cellular Toxicity, Cellular Fluid Levels and Cellular Vitality. By analysing these biological markers, an accurate status of your health can be recorded and we can then target the areas of your health that need attention.
This consultation is ideal for the sports person who wants to measure muslce mass and quality of muscle cells, giving important information in aiding performance and recovery time. This analysis is also ideal for anyone from the young through to the not so young who are wanting to improve their general vitality and health. You will also find it motivating in taking an action plan to improve your biological age to well below your chronological age.
It is painless, very accurate and safe for everyone. Phone now to book in for your health analysis and put the brakes on the ageing process!
20 minute consultation $20
Menopause
Literally defined, menopause means ceasing menstruation. The true menopause date can only be determined after a year has passed since a woman's last menstrual period. Menopause usually occurs between the ages of 45 and 55 years, however the age can vary greatly with different women, different health conditions as well as ethnic backgrounds.
As a women approaches menopause her hormone levels begin to fluctuate. Oestrogen declines and other hormones such as Follicle Stimulating Hormone (FSH) and Luteinising Hormone (LH) begin to increase. These changing hormone patterns can lead to a number of menopausal symptoms such as hot flushes, night sweats, insomnia, depression, irritability, aches and pains, palpitations, poor concentration, decreased libido and migraines.
Once a women passes menopause she is also at a greater risk for developing osteoporosis and cardiovascular disease. Rather than suffer through these symptoms many women choose natural therapies or hormone replacement therapy (HRT) for symptom relief. Although HRT is helpful for menopause, it has been linked to an increased risk of some hormone-related cancers as well as cardiovascular disease (if long term use)
Natural therapies offer a safe and effective alternative to HRT
Hot flushes - herbs such as Sage, Black Cohosh and Astragalus have a long history of use for the treatment of hot flushes.
Night Sweats and Insomnia - Schisandra and Zizyphus are excellent for night sweats and Hops, Withania and Passionflower can help with insomnia.
Irritability & Nervous Tension - Black Cohosh, St John's Wort and Withania are great herbs for these symptoms, especially during menopause.
Palpitations - The wonderful Motherwort is a must for women with palpitations.
Decreased Libido - Tribulus, Damiana and Sarsparilla can aid in increasing libido.
Diet and Lifestyle Hints:
Exercise - improves mood, bone density and muscle tone and its free!
Diet - Some women find that by avoiding spicy foods and choosing cooling foods, their hot flushes decrease. Avoid tea and coffee as they can increase irritability as well as cause increased calcium excretion.
Nutritional supplements -1200 mg of calcium per day is recommended for menopausal/post menopausal women. Vitamin C and hesperidin can decrease hot flushes. Fish Oils are protective against cardiovascular disease.
Consult your naturopath or pharmacy assistant for information regarding any of the above recommendations.
Tips to strengthen and enhance your memory by Gemma
Memory is the storing, retaining and recalling of information in our brains. People's memories vary greatly between one person and another as well as throughout their lifetime. One's memory tends to decline during periods of stress and trauma as well as in the process of ageing. The person suffering the memory decline as well as for those around them.
Here are a few tips for maintaining optimal brain function and memory:
*Use it or lose it! If your job doesn't require a great deal of brain power or if you no longer work, exercise your brain with games such as cards, crosswords and chess. Just like your body, your mind can be exercised into great shape.
*Enjoy regular exercise. Exercise improves your circulation to your head as well as to the rest of your body and is a great way to ensure your brain is getting all the nutrients necessary for adequate function.
*Enjoy deep breaths of fresh air. Your brain requires oxygen for its function, so take a few good deep breaths of fresh air every day.
*Drink plenty of water. A dehydrated brain will not function very well, and will probably give you a headache. About 8 glasses of water a day is best for most adults.
*Consume good fats. Your brain is made up of more than 60% fat. In order to build brain cells you need essential fatty acids such as those found in fish oils. Studies show that levels of the essential fatty acid Docasahexaenoic Acid (DHA) decline with age. This loss of DHA in the brain contributes to the memory decline associated with ageing. Essential fatty acids greatly help young people's memory and IQ as well, so a must for just about everybody.
*Avoid 'bad fats'. Trans fats are found in deep-fried food and processed foods, such as margarine and baked goods. These trans fats interrupt the communication between brain cells, decreasing mental function.
*Herbs such as Ginkgo and Brahmi are excellent for improving memory and concentration. Ginkgo improves blood flow to the brain, and both Ginkgo and Brahmi are known to improve mental function.
*Alpha-Lipoic Acid (ALA) had been shown to protect the brain from the damage caused by toxic substances such as cadmium (you may be exposed to cadmium via some foodstuffs, from smoking cigarettes or from car exhaust)
If you are concerned about any health issues you may have, see me for a full health consultation at Healthpoint Chemist the Tweed. I am available Monday to Friday 9am to 4.30pm *Naturopathy consultations can be claimed through most Health Funds. Ask for more information.
What is Cellular Health
This is a scientifically validated test that accurately measures the most important factors of ageing...1. Body Toxicity 2. Biological Age 3. Active Tissue Mass 4. Fat Mass. It is safe, painless, quick and simple and can help you make positive changes to your lifestyle to enjoy better health!
ONLY $20 for a 20 min consultation. Includes computerised report on your health.
Private Health Fund Rebates Available.
Here are a few Detox hints
Why Detox? The primary goal of a detox is to reduce our exposure to known toxins such as excessive alcohol, sugars and cigarettes, to increase excretory functions and improve the liver's ability to metabolise toxins. Signs of toxicity- recurrent headaches, muscle aching and weakness, recurrent infections, poor short term memory and concentration, nausea, chronic fatigue and lethargy, and adverse reactions to chemicals, odours and certain foods. Tips for detoxing
1. Reduce your intake of animal foods, caffeine, sugar, refined and processed foods
2. Increase your intake of special foods to help protect your liver and improve its function such as - garlic, onions, legumes, cabbage, broccoli, artichokes and lemons
3. Take a high potency multi vitamin, mineral and antioxidant supplement - antioxidants are important for supporting detoxification mechanisms and protecting your liver. B vitamins, calcium and trace minerals are critical in the elimination of heavy metals and other toxic compounds from the body.
4. Take St Marys Thistle (Silybum marianum) - this herb protects the liver, regenerates liver cells and enhances detoxification processes.
5. Adopt a healthy lifestyle - include regular exercise, drink clean filtered water, minimise environmental chemicals such as cleaning products, pesticides, hair sprays and pollution from cars.
6. Enjoy a spa treatment - saunas, hydrotherapy, skin exfoliation and lymphatic drainage massage have been used traditionally for years to detoxify your skin and lymphatic system and leave you feeling relaxed and stress free.
Cautions
Rule number one is to never detox if you are suffering from constipation. Your bowels must be functioning soundly before you start the elimination process. Avoid detox programs when you are pregnant, breastfeeding or suffering from an acute illness. Consult you healthcare practitioner for more advice or if you are taking prescription medication.
Detox Programs
If you are serious about going on a detox come and speak to us at Healthpoint Chemist. There are so many fantastic programs and supplements out there to assist you on the road to better health and wellbeing. So do your liver a favour and detox!
Olive Leaf Extract
Olive leaves have been widely used in the traditional remedies of many nations. Olive leaf Australia's extract is a totally natural, multi use health food supplement. This High Strength extract contains a range of very powerful antioxidants and has free radical scavenging properties. It also contains mild astringent properties and has been traditionally used to help relieve fevers. Olive leaf also helps to maintain a healthy cardiovascular system and assists in the maintenance of normal heart function.
To ensure a pure and bio-effective extract Olive Leaf Australia has established a system to grow, harvest, process and package all of our fresh leaves and extracts on our own estate.
Each 5ml contains Olea europaea (Olive) leaf extract equiv to approx (5g) 5000mg fresh leaf standardised to contain 22.0mg oleuropein.
TussiBan by Greenridge - Cough Expectorant
For hundreds of years, people have trusted the effective traditional use of medicial ivy leaf for the relief of symptoms of inflammatory illness of the respiratory tract. Greenridge Tussiban provides effective, gentle relief of coughing and tastes great, making it easier to administer to children.
Use only as directed, always read the label
What does it do?
Greenridge Tussiban works to relieve coughs in three ways:
- Mucolytic - Liquefies mucus making it easier to cough up
- Expectorant - Promotes the ejection of mucus and may provide temporary relief of bronchial cough
- Spasmolytic - Calms convulsive and annoying coughs
Who is it for?
- For children and adults
- Suits both dry and productive coughs
- Delicious taste makes it easy to administer to children
$21.95 for 200ml
$12.30 for 100ml
Immune Defence by Ethical Nutrients - Cough Cold Relief
Therapeutic applications: May help to relieve symptoms and severity associated with the common cold including tiredness, sleeplessness, sore throat, nasal secretion, headache, earache, phlegm and persistent coughs, inflammation of the sinuses and throat.
Helps to improve immune system function.
WARNING: When taken in excess of 8000 IU vitamin A can cause
birth defects. If you are pregnant or considering becoming pregnant
do not take vitamin A supplements without consulting your doctor or
pharmacist. Not to be used in children under 2 years of age
Use only as directed, always read the label.
No added artificial flavouring, colouring or preservatives.
Storage: Store below 30oC.
$21.95 for 30 Tablets
Boost your Immune System - before Winter kicks in!
The immune system protects the body against infection and the development of recurrent or chronic infections. Prevention is the best medicine. So NOW is the time to boost your immune system especially before WINTER!
What can lead to a lowered immune system?
- Poor diet - too much sugar can lead to lower white blood cell activity
- Alcohol consumption may inhibit white blood cell activity
- Lifestyle - lack of rest and relaxation or less than 7 hours sleep per night can lower your immune system
- Emotional Stress-stress increases levels of adrenal gland hormones, and among other functions, these hormones can inhibit white blood cell information
If you are burning the candle at both ends and suffer any of the above, it is important to make positive lifestyle changes now. However, providing your body with NOURISHMENT is also essential to supporting your immune function.
Zinc - is vital for the growth and repair of all tissues, adequate zinc levels are particularly important in the elderly. Zinc supplementation in the elderly increases your immune system's ability to fight and ward off infection. Zinc also inhibits the growth of viruses, including the common cold virus and herpes simplex virus (cold sores).
Vitamin C - is famous for its involvement in increasing the immune system. Vitamin C levels are quickly depleted during the stress of an infection so supplementation with C can be helpful.
Vitamin E - is especially helpful in enhancing immune function in the elderly.
Astragalus - This Chinese herb has shown to reduce the duration and severity of symptoms of the common cold. It may also be beneficial during times of stress. Remember, look after your body when you are feeling under the weather and ensure you-
Get plenty of rest
Limit your intake of simple sugars to less than 50g per day
Drink lots and lots of fluids such as soups and herb teas
If you have any health issues you need to address, why not pop down to Healthpoint Chemist during our fabulous Senior's Week Health Expo and see me! I will be offering special deals on health checks and consultations to help you assess your health!
Diabetes
What can you do to prevent or manage Diabetes!
Diabetes is a chronic disorder of carbohydrate, fat and protein metabolism characterised by fasting elevations of blood sugar (glucose) levels. There are 2 major forms of diabetes - Type 1 insulin dependant diabetes and Type 2 non-insulin dependant diabetes. Type 2 diabetes accounts for 90% of people with diabetes and is the one we will discuss below.
The classic symptoms of diabetes include:
- Frequent urination
- Excessive thirst
- Excessive appetite
The prevalence of diabetes is enormous amongst the Western world and what's even scarier, is that the onset of diabetes is most often caused by environmental factors that are highly preventable. These factors include obesity, diets high in refined sugars, carbohydrates, trans and saturated fatty acids and low in fibre and plant based foods.
What can you do to prevent and manage diabetes?
-
Achieve and maintain a healthy body weight and waist circumference
-
Supplement with chromium. Chromium helps to enhance insulin sensitivity, thus improve blood sugar levels
-
Consume a diet high in fibre, eat low GI foods and omega 3 rich foods such as legumes, wholegrains, nuts, seeds and fish
-
Supplement with alpha lipoic acid (ALA). ALA has been shown to improve insulin sensitivity and act as a powerful antioxidant to reduce oxidant stress that is found in diabetic patients
-
Increase your exercise. Exercise is shown to improve blood sugar levels, increase weight loss and enhance mood - a must for everyone!
-
Other essential nutrients for improving blood glucose levels include - fish oil, selenium, zinc, magnesium, manganese, and B-vitamins
So if you have overindulged on Easter Eggs this Easter, try some of these handy hints to maintain a healthy blood glucose response. And remember prevention is better than cure!
DID YOU KNOW?
* High insulin levels actually halt your body's ability to burn fat. So people with high sugar levels will find it harder to lose weight
* Low fat diet foods often have a higher GI value than full fat foods and may even be worse for you than full fat products
* 200g of white pasta breaks down to 150g of sugar in your body. So watch out for those hidden sugars in carbohydrates
* Stress increases the release of the hormone cortisol which increase insulin levels and may contribute to poor blood glucose control
Co-enzyme Q10
Some cholesterol medications can reduce more than just cholesterol
There is evidence showing that some cholesterol medications may cause depletion of
co-enzyme Q10 in the body.
Co-enzyme Q10 is valuable to cardiovascular health!
One of the highest concentrations of this vitamin-like nutrient is found in the heart where its action in the mitochondria is important to its healthy function. Supplementing the diet with additional Co-enzyme Q10 may benefit in maintaining the body’s co-enzyme Q10 levels, which may be depleted due to cholesterol medications. It may also improve cardiovascular health and maintain energy levels.
It is important to see your doctor if you are considering using
Co-enzyme Q10 and are taking other medications.
Co-enzyme Q10 comes in 50mg and 100mg doses and will cost you approximately $1 - $1.60 a day.
Call in at all Healthpoint Chemists for more information!
Benign Prostatic Hyperplasia
In simple terms - enlarged prostate.
The condition occurs in 70% of men over the age of 70 years and prevalence is becoming more common amongst younger men each year. So what are the tell tale signs of BPH?
- Difficulty starting the urine flow
- Trouble stopping the flow of urine
- Dribbling of urine after you've finished
- An increase in urination frequency
- An increase in urination urgency
- Burning or pain on urination
- Weak urine stream
What Causes BPH
There is no specific cause of BPH. Changes in hormone levels within the prostate associated with ageing, high alcohol and animal meats consumption along with low fish, fruit and vegetable consumption may all contribute to prostatic enlargement
Diet Hints that may reduce or prevent prostate enlargement
* Consume foods high in zinc. Zinc has been shown to benefit men with BPH. These include pumpkin seeds, oysters, egg yolks and whole grains
*Increase your intake of soy products. Soy sterols can block androgen receptors decreasing prostate growth. High soy containing foods include tempeh, tofu, soy beans and soy milk.
*Decrease intake of alcohol, tea, coffee and processed foods
*Eat plenty of raw vegetables, fruit, whole grains, nuts and seeds
What are the natural treatment options for BPH
*Saw palmetto (Serenoa serrulata), has been used for centuries to reduce the unpleasant urinary symptoms associated with BPH.
*Pygeum (Pygeum africanum) an extract from the African prune tree, contains a number of special compounds that may be extremely beneficial in providing symptomatically relief for men with BPH
*Crataeva (Crateva nurvala) is a popular ayurvedic herb for toning the bladder and treating deep seated inflammation a valuable herb for preventing infections and incontinence.
*Zinc is an essential mineral for limiting the conversion of testosterone to the more potent dihydrotestosterone (the hormone responsible for prostatic enlargement)
*Essential fatty acids found in flaxseed and fish oils are natural antiflammatories that may help to reduce the symptoms of BPH
There are many supplements on the market for the treatment of benign prostatic hyperplasia. Prostate Eze is one that we at Healthpoint are getting a lot of positive feedback about. Proseren is another popular supplement with a great formula and good feedback. Come and see us at Healthpoint Chemist so we can point you towards the supplement most suited to you. Don't be shy to talk prostate because the chances are the bloke next to you will be listening!
Prostate Eze Pyeugm 200mg 30's $24.95 & 60's $37.95
On Special Now
Joint Care....What Really Works
Arthritis is often thought of as a condition suffered by the elderly, but research shows 2 out of every 3 people with arthritis are under the age of 65. Arthritis simply meansinflammation of the joints. The most common symptoms are pain, stiffness and swelling. Safe, effective, natural remedies are available for arthritis and what makes them so appealing is that instead of masking the pain like many pharmaceutical drugs, they actually work by stimulating the body's own healing pathways to heal the worn down cartilage within the joint care:
1. GLUCOSAMINE - we've all heard about it but what does it actually do? Glucosamine stimulates the growth of new cartilage and inhibits the action of cartilage- destroying enzymes.
2. CHONDROITIN - works synergistically with glucosamine. Chondroitin attracts nutrient rich shock-absorbing fluid into the joint cavity and also inhibits cartilage breakdown.
3. MSM - methysulfonylmethane (MSM) is a fairly new and exciting natural compound that is shaping up to be a very promising therapy for arthritis sufferers. Some studies show MSM supplementation is effective in reducing pain and enhancing joint mobility.
4. ANTIOXIDANTS - Glucosamine and chondroitin work more effectively when taken with antioxidants such as vitamin C, vitamin E, Selenium and mixed carotenoids.
5. OMEGA 3's - Found in cold-water fish, flaxseed and walnut oil are natural anti-inflammatories, essential for maintaining healthy joints and minimizing pain associated with arthritis.
So if you suffer from the niggling aches and pains of arthritis, try out these natural and effective solutions. The earlier you start the easier the future will be.
FIND OUT MORE ABOUT JOINT CARE POP INTO HEALTHPOINT CHEMIST AND SPEAK TO OUR QUALIFIED AND FRIENDLY STAFF. YOU NEED NOT SUFFER ANYMORE!
Glucosamine Sulfate Complex 750 + Chondroitin 400
This powerful combination can relieve joint pain and assist in the management of osteoarthritis. Glucosamine and chondroitin are substances found in joint cartilage that are important for the maintenance of healthy joints. Clinically proven, glucosamine and chondroitin can relieve pain associated with osteoarthritis, improve joint mobility and reduce inflammation. At the recommended daily dose, this balanced formula supplies the levels of glucosamine and chondroitin used in clinical trials.
Each tablet contains:
Glucosamine Sulfate-Potassium Chloride Complex 750mg, (providing Glucosamine Sulfate 562mg) Chondroitin Sulfate - Shark 400mg
Does not contain:
added yeast, starch, gluten, lactose, sugar, artificial flavours, artificial sweeteners, artificial colours, artificial preservatives or dairy products.
Cautions and contra indications:
Warning:Derived from seafood including shellfish.
If symptoms persist consult your healthcare professional
How to have a Healthy Heart....
Cardiovascular disease is one of the most common causes of death in Australia. It is also one of the most preventable. Atherosclerosis (the leading cause of heart disease) occurs when fatty deposits called plaque form on the artery walls.
The plaque hardens and blocks blood vessels eventually leading to a heart attack or stroke. Cholesterol is one of the main contributors to plaque formation.
Here are some handy hints to promote a healthy heart....
1. Antioxidant Vitamins-Cholesterol alone cannot cause atherosclerosis. It must first be oxidized (ie rancid.)
Antioxidants such as vitamin C, E and natural Carotenoids prevent oxidation of cholesterol, thus dramatically reduce the risk of cardiovascular disease.
2. Co-enzyme Q10 -Backed by scientific trials, the therapeutic use of Coenzyme Q10 is naturally found in large amounts in the heart and muscles. It acts as a free radical scavenger, helping to prevent cellular injury and oxidative damage to the artery wall. Many Cholesterol lowering medications (statin drugs) deplete CoQ10 from our bodies increasing the need for external supplementation.
3. Omega 3 Fatty Acids-Fish oils are rich in Omega 3 Fatty Acids, which inhibit plaque formation and reduce the risk of heart disease.
4. Folic Acid, Vitamin B12 & B6 - Together, these 3 supplements help to prevent the build-up of a damaging amino acid, homocystine. High levels of homocystine are thought to be as common a cause of heart disease as cholesterol.
Tips to promote a Healthy Heart
*Use cold pressed olive oil for cooking
*Limit your intake of salt, sugar, butter and margarine
*Eat plenty of fresh fruit and vegetables
*Eat fish at least twice a week
*Eat 2 - 3 pieces of fruit daily
*Exercise regularly including combination of cardio and resistant training
*Supplement your diet with nutrients recommended by your health care professional
*And last but not least - Minimise your stress!
Remember, it is always better to get to the cause of your health problems rather than just treating the symptoms of health problems.
Fibre intake
Typical low fibre intake of less than 20g/day
|
Fibre (g) |
Calories |
1 cup rice bubbles |
0.3 |
100 |
4 slices white bread |
3.2 |
280 |
1 tablespoon peanut butter |
2 |
125 |
1 fruit |
3 |
80 |
1/2 cup canned fruit , undrained |
2 |
80 |
French fries large 110g |
2 |
290 |
1/2 cup frozen mixed vegetables |
3 |
50 |
1 cup white cooked rice |
1.2 |
184 |
1 plain dry biscuit e.g SAO |
0.3 |
40 |
1 slice plain cake 60g |
1 |
170 |
1 cup commercial fruit juice |
0 |
115 |
Total |
18 |
1514 |
Typical high fibre intake of more than 30g/day
>30g can be easily achieved if you cosume wholegrain cereal products and by eating more fruit, vegetables and legumes and instead of low fibre cakes and biscuits have nuts/seeds as a snack or use in meals
|
Fibre (g) |
Calories |
2 Weetbix Hi-Bran |
7 |
120 |
4 slices wholemeal + wholegrain bread e.g Taylors bread |
7.2 |
240 |
1 tablespoon pure almond spread |
3 |
110 |
2 fruits |
6 |
160 |
1 cup frozen mixed vegetables |
6 |
100 |
1 small boiled potato with skin100g |
3.5 |
70 |
1/2 cup baked beans |
6 |
140 |
1 cup white cooked spaghetti |
3 |
200 |
1 whole grain dry biscuit e.g vitawheat 9 grains |
1.5 |
50 |
25 almonds |
4 |
170 |
1 cup whole fruit juice e.g wild about fruit hi-fibre apple juice |
0.5 |
115 |
Total |
47.7 |
1475 |
You must drink lots of fluid
A high fibre diet may not prevent or cure constipation unless you drink enough water every day. Some high fibre breakfast cereals may have around 10g of fibre per serve and
if this cereal is not accompanied by enough fluid - it may, in fact, cause constipation.
A sudden increase in fibre can have explosive effects
It should be noted that a sudden switch from a low fibre diet to a high fibre diet can create some abdominal pain and increased flatulence. Also, very high fibre diets (more than 40g daily) are linked with decreased absorption of some important minerals, such as iron, zinc and calcium. This occurs when fibre binds these minerals and forms insoluble salts, which are then excreted. This could increase the risk of developing deficiencies of these minerals in susceptible individuals. Adults should aim for a diet that contains 30 to 35 g of fibre per day, and to gradually introduce fibre into the diet to avoid any negative outcomes. Adding fibre to the diet from food sources is much more preferable to adding fibre supplements. Fibre supplements can aggravate constipation, especially if daily water consumption is not also increased.
Take home messages:
- Consumption of dietary fibre, especially cereal fibre (both soluble and insoluble), is associated with a lower risk of CHD
- Foods rich in soluble fibre reduce the level of plasma cholesterol
- Consume a variety of whole grain cereals to ensure an adequate intake of nutrients, especially phytochemicals such as phytoestrogens and phytic acid.
