Are you getting enough fibre in your diet

A.� British government guidelines recommend we eat 18g of fibre (including both soluable and insoluble) a day, but only about 20 per cent of the population achieve that. The Cancer Research Campaign says eating more fibre will have a beneficial effect on people's health. It points out that rates of bowel cancer vary - in the UK it's the third most common cancer in men and the second most common in women, but in rural parts of Africa, India and China, rates are very low.

Bowel cancer, says the Campaign, is associated with a diet high in fat and red meat and low in fibre and vegatables.

The British Nutrition Foundation says eating more fruit and vegetables, taking more exercise and keeping your weight in check are very important.

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Q.� What exactly is fibre

A.� Dietary fibre used to be called 'roughage', but now is known as non-starch polysaccharide, essentially a complex type of carbohydrate. There are two types: soluble and insoluble.

Insoluble fibre (found in wholegrain cereals, wheatbran and wholemeal bread) is made up of cellulose and other materials. It cannot be digested, so it's not absorbed into the body but instead binds to water adding bulk to the faeces, helping prevent constipation. It's essential to drink plenty of water if you increase your fibre intake.

Soluble fibre (found in oats, fruit, vegetables and pulses) contains non-fibrous material, and is digested and partly absorbed by the body. It is known to help reduce cholestrol levels, which may reduce the risk of heart disease.

Fibre is only found in plant foods, but refined cereal products contain smaller amounts - it's therefore better to opt for wholegrain cereals and pasta rather than the white, refined products.

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Q.� Can you eat too much fibre

A.� For most people, eating too much fibre in unlikely to be a problem. In theory, fibre can bind to minerals, making them difficult for the body to absorb. But conversely high fibre foods are usually a good source of those minerals.

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By Katharine MacColl