2. Fibre explained Indigestible plant materials Not absorbed by the body
Essential for good health
Fantastic fibre and its essential effects
Fibre is the name given to the indigestible parts of plant foods. Unlike fats, proteins and carbohydrates, fibre isn’t absorbed by your body. Fibre passes relatively intact through your stomach and small intestine through to the large intestine where it is fermented by friendly bacteria. Then along with other waste products is moved out of the body.
Although it is best known for relieving constipation, fibre has a host of health benefits. For example, getting enough fibre can help you maintain a healthy weight range, lower blood cholesterol and support heart health and bowel health.

3. Why you need fibre
Fibre has many health benefits even though it isn’t absorbed. For example, wholegrain plant foods contain fibre and tend to be low GI.
Although it is best known for relieving constipation, fibre has a host of health benefits. For example, getting enough fibre can help you maintain a healthy weight range, lower blood cholesterol and support heart health and bowel health.

4. There are different types of fibre.
How it works
Cleanses the body and helps moderate blood glucose levels and appetite.
There are different types of fibre.
Fibre-rich foods tend to be low GI. Low GI foods take longer for your body to breakdown and absorb the nutrients within them. But, high-GI foods, those made from refined carbohydrates (white flour products and sugary foods and drinks) have been stripped of their fibre.
Choosing high-fibre foods most of the time means that foods are slowly broken down and digested into their smallest form, such as glucose which is essential for every body cell. This takes time when you consume high fibre, low-GI foods.
Slowing down the release of glucose into the blood is important because it helps your body maintain blood glucose levels. Very high blood glucose can eventually damage tiny blood vessels for example in the eyes and in the nerves. And, low blood glucose can send you running towards sugary snacks as your body try to stabilise, as blood glucose levels play havoc with your mood and waistline.

5. Insoluble fibre Slows down eating time.
Stays in the stomach triggering fullness.
Helps move waste matter out of the intestine faster
Fibre can be soluble and insoluble and most plant foods contain both types. For the best health benefits, opt for a wide range of high-fibre foods.
Insoluble fibre
Insoluble fibre is filling but not fattening. That’s because high fibre foods take time to chew which slows down your eating, helping to prevent overeating. And, because it is bulky and absorbs waters this kind of fibre softens the contents of the large intestine speeding the removal of waste products. Getting enough fluids is very important for digestive health and when you start to increase your intake of fibre-containing foods. This fibre-water combo can help if you struggle with constipation. And, because insoluble fibre reduces the time that waste matter and potential carcinogens come into contact with the intestine, it may even help to prevent conditions such as bowel cancer,.
Find insoluble fibre in:
High fibre breads (look for heavy breads with whole grains)
High fibre cereals
Nuts and seeds
The skin of fruits and vegetables.

6. Soluble fibre Acts like a sponge. Prevents cholesterol reabsorption.
Allows slower blood glucose release.
Helps you feel fuller for longer.
This type of fibre acts like a sponge. It mops up harmful LDL-cholesterol, the type of cholesterol which is deposited in the cells and in arteries, narrowing blood flow and triggering conditions such as heart disease and stroke. It prevents cholesterol from being reabsorbed into the bloodstream. This lowers the amount of cholesterol in the blood,. Studies also have shown that fibre may have other heart-health benefits.
In the intestines, soluble fibre forms a gel, slowing down digestion and absorption of carbohydrates. This helps to keep blood glucose levels steady, helping to preventing carb cravings that might send you running to sugary snacks. It also slows down the rate at which your stomach empties, so you’ll feel fuller for longer, too.
Find soluble fibre in:
Vegetables and fruits
Beans and lentils
Oats

7. Peas, beans, lentils and barley are good sources
inulin
A prebiotic that provides nourishment for beneficial bacteria in the intestines.
Peas, beans, lentils and barley are good sources
Inulin
Inulin is a natural prebiotic – it provides foods for the beneficial bacteria in the large intestine. This helps to keep your digestive system healthy.
Find inulin in:
Onions and shallots
Garlic
Leeks
Asparagus
Spinach
Peas, beans and lentils
Oats
Bananas.

8. Fibre and weight-loss
Whole grains can help you maintain a healthy weight range
Adding Fibergy ™ to Nutrimeal™ can help you feel fuller for longer
Fibre and weight-loss
Carbs have been a dirty word since the popularity of low carb weight-loss programs such as the Atkins and South Beach diet grabbed headlines. And, it’s true that increasing protein can be a satisfying way to cut the calories. But, it’s just not healthy to cut out a whole food group. Wholegrain carbohydrates are very nutritious and provide minerals as well as fibre. And, getting enough fibre can help you control your weight. That’s because high fibre foods slow down the rate in which you eat because they require more chewing. So, mealtimes last longer. High fibre foods also tend to be less calories, another way that high-fibre eating helps you to stay trim.
Fibre works by helping you moderate how much you eat by absorbing water in the mouth. As the food-fibre-water mix enters the stomach, its bulk causes the stomach walls to become stretched. This triggers feelings of fullness, helping you feel more satisfied for longer so you’re less likely to reach for unhealthy between-meal snacks.
If you take Nutrimeal™ whether for weight management or even to ensure that you get a fast, healthy meal, try adding extra fibre in the form of Fibergy Plus to make it even more satisfying.

9. Fibre adds bulk making it is easier for waste to pass out of the body.
Fibre and gut health
Fibre adds bulk making it is easier for waste to pass out of the body.
Gut health
Although it lingers longer in the stomach helping you feel full, fibre moves faster in the intestines. By the time the fibre mix enters the large intestine, the nutrients have been absorbed and there are only waste products, fibre and water left. Because its stimulates contractions of the large intestine, there is less time for the waste products to come into contact with the intestines and in this way, it may help to reduce the risk of bowel cancer, too. By speeding this mass out of the body, fibre also helps to prevent problems such as constipation, and haemorrhoids (piles).
Fibre adds bulk making it is easier for waste to pass out of the body. But, if you have loose, watery stools, fibre may actually help to solidify the waste by absorbing water and adding bulk to it.

10. bowel cancer according to the DAA.
Are you getting enough?
Getting enough fibre can help to keep the digestive system healthy and reduce the risk of constipation, diverticular disease, haemorrhoids and
bowel cancer according to the DAA.
The switch to eating more refined foods means that we are consuming less fibre. That’s because the refining process, strips grains and cereals of their outer coat (the bran) where most B vitamins and iron are concentrated. The same thing happens when you peel the skin from fruits and vegetables.
Adults should eat least 30g fibre daily. Most manage around 20g each day.

11. Are you getting enough?
Stripping grains/fruit/veggies of their outer coat (bran/skin) means you lose most of the fibre, minerals and B vitamins.
The switch to eating more refined foods means that we are consuming less fibre. That’s because the refining process, strips grains and cereals of their outer coat (the bran) where most B vitamins and iron are concentrated. The same thing happens when you peel the skin from fruits and vegetables.

12. Good for your health
High-fibre foods are good for your health. If you’re not used to a high fibre diet, go slow. Give your natural gut bacteria time to adjust to the changes you’re making. Also drink plenty of water.
High-fibre foods are good for your health. But if you’re not used to a high fibre diet, make sure to go slow. Adding too much fibre too quickly can trigger bloating and gas. So, increase intake gradually over a number of weeks. This way, the natural bacteria in your digestive system has time to adjust to the changes you’re making. Also drink plenty of water.

13. Kills almost as many women as breast cancer.
Bowel Cancer
Kills 12 Australians daily, over 4000 annually – the highest incidence in the world.
Kills almost as many women as breast cancer.
About bowel cancer
Bowel cancer kills 12 Australians daily, 80 Australians each week and more than 4,100 annually and this national death toll leads the world. Bowel cancer is also:
• The most common internal cancer affecting both men and women
• Kills almost as many women as breast cancer
• Has increased in incidence by 64 per cent in the past 15 years.
But, only one in four Australians are aware of the deadly impacts of this condition, which can be prevented and cured if detected early.

14. Love your gut! Choose bread with the wheat germ intact
Choose breads with visible seeds for extra fibre and vitamins.
Soy and linseeds may help with menopausal symptoms.
Ways to boost your fibre intake
Choose bread made from flour that has been ground from the wholegrain and includes the outer husk which is rich in fibre) and the wheat germ (which is rich in B vitamins).
Choose breads with visible seeds such as pumpkin, sunflower, poppy and linseeds for extra fibre and vitamins, including vitamin E.
Bread with added soy and linseeds may help with symptoms of the menopause

15. How much is too much?
Increase fibre intake slowly – a sudden switch can lead to abdominal pain and flatulence.
Very high-fibre levels (over 40g a day) may reduce absorption of minerals e.g. iron, zinc and calcium.
How much is too much?
It's important to increase your fibre intake slowly, as a sudden switch can lead to abdominal pain and flatulence. What's more, very high-fibre diets (over 40g a day) have been linked with decreased absorption of minerals such as iron, zinc and calcium.

16. Bridges the gap if you’re low in fibre.
Fibergy plus™
Bridges the gap if you’re low in fibre.
Helps waste removal.
Provides twice the fibre per serve like any other fibre supplement on the market in Australia.
Fibergy Plus helps promotes good digestive health and normal bowel regularity, which moves wastes and toxins out of the colon. The high fibre, low-GI formula leaves you feeling satisfied, making it easier to skip unhealthy snacks throughout the day.
Fibergy Plus is a flavourless fibre blend which provides 12 grams of soluble and insoluble fibre in each serving – that’s more than twice the amount of other fibre products available in the market! It is formulated using natural ingredients and without added gluten, soy or dairy.* 28 serves per pack.

17. Each serving Contains 4g of psyllium (soluble fibre) and 3g of inulin.
Flavourless benefits
Each serving
Contains 4g of psyllium (soluble fibre) and 3g of inulin.
Formulated without gluten, dairy and soy. Made from natural mixed dietary fibre sources.
Fibergy Plus is a flavourless fibre blend which provides 12 grams of soluble and insoluble fibre in each serving – that’s more than twice the amount of other fibre products available in the market! It is formulated using natural ingredients and without added gluten, soy or dairy.* 28 serves per pack.
Promotes good digestive health
Contains psyllium, a rich source of soluble fibre and a bulking agent. Each serving provides 4g of psyllium.
Contains the prebiotic inulin which promotes the growth of bifidobacteria in the digestive tract. A serving supplies 3 grams of inulin
Formulated without gluten, dairy and soy*
Natural source of dietary fibre

18. Using fibergy
Mix 1 level tablespoon (14g) into ml of water; or stir two heaped teaspoons (approx. 7g) with USANA Nutrimeal™. .
CAUTION: This food should be consumed by adding it to at least a full glass of liquid. Consuming this product without enough liquid may cause choking. Do not consume this product if you have difficulty in swallowing.
If you are taking any medication (prescription and/or over-the-counter) take this product at least two hours before or two hours after your medication.
To use, mix 1 level tablespoon (14g) into ml of water; or stir two heaped teaspoons (approx. 7g) with USANA Nutrimeal™. For best results, mix in a BlenderBottle™ for 45 seconds. Enjoy immediately.
CAUTION: This food should be consumed by adding it to at least a full glass of liquid. Consuming this product without enough liquid may cause choking. Do not consume this product if you have difficulty in swallowing.
If you are taking any medication (prescription and/or over-the-counter) take this product at least two hours before or two hours after your medication.