Glossary

Antioxidant

The term given to substances that help prevent oxygen reacting with other chemicals. These oxidative reactions may be behind the damage to DNA that is linked to ageing and degenerative diseases. Antioxidants stabilise free radicals and help protect cells from being damaged

Avenathramides

A type of phytochemical (plant-based biologically active substance) uniquely found in oats which may have antioxidant and anti-inflammatory properties.

Bacteria

Microscopic living organisms that exist in our environments and in and on our bodies. Most are harmless, some are beneficial to health and a few are pathogenic (harmful to health).

Beta glucans

Beta glucans are a type of fermentable fibre and oats are a naturally rich source.

Beta glucans are found in the starchy endosperm and bran component of the oat grain.

The effects of oat beta glucans on health have been extensively studied for over 30 years. The effect of oat beta glucans on both serum cholesterol and blood glucose reduction is proven and has resulted in three health claims being approved by the European Commission:

1. Oat beta-glucan has been shown to lower/reduce blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease.The beneficial effects are obtained with a daily intake of 3g of oat beta-glucans

2. Consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal.The claim may be used only for food which contains at least 4 g of beta-glucans from oats or barley for each 30 g of available carbohydrates in a quantified portion as part of the meal.

3. Beta-glucans contribute to the maintenance of normal blood cholesterol levels.The claim may be used only for food which contains at least 1 g of beta-glucans from oats, oat bran, barley, barley bran, or from mixtures of these sources per portion.

Emerging evidence indicates that beta glucans may also help to promote gut health, and assist with weight management through calorie and fat reduction in foods and promotion of satiety.

Bioactive compounds

These are extra-nutritional components of foods, that occur in very small quantities and have a positive effect on our health. Examples of bioactive compounds include carotenoids, antioxidants and flavonoids. Oatbran contains the germ part of the wholegrain, which is a source of several bioactive compounds including antioxidants, Vitamin E, enzymes and plant sterols.

Bioavailability

This is the extent to which nutrients are digested and absorbed.

The bioavailability of nutrients (e.g. vitamins and minerals) can be increased if the nutrients are consumed as part of the natural food matrix (e.g. whole grain oats) as opposed to in their isolated form, as supplements.

Biotin

Biotin is one of the B vitamins, also known as Vitamin B7.

It is water soluble, which means that the body doesn’t store it. The body can make its own biotin but eating biotin –rich foods is important to ensure we get adequate amounts.

It has several functions in the body as part of varied balanced diet and healthy lifestyle including contributing to normal energy-yielding metabolism, normal functioning of the nervous system, normal metabolism of carbohydrate, protein and fats, normal psychological function, maintenance of normal hair and skin and maintenance of normal mucous membranes.

Oats are a naturally high source of biotin

Other sources of biotin include whole grains, egg yolk, liver, offal and nuts

BMI (Body Mass Index)

A measure that uses your height and weight to calculate whether your weight is healthy. BMI is calculated by dividing your weight in kg by your height in metres squared. E.g. a 60kg female 1.6m tall has a BMI of 60/2.56 (1.6×1.6) = 23.4

If your BMI is:

• below 18.5 – you’re in the underweight range
• between 18.5 and 24.9 – you’re in the healthy weight range
• between 25 and 29.9 – you’re in the overweight range
• between 30 and 39.9 – you’re in the obese range

BMI is not an accurate measure of weight if you have a high proportion of muscle, as although it takes into account natural variations in body shape, it does not distinguish muscle from fat. So very muscular people may be a healthy weight, even if their BMI is classed as obese.

Butyrate

A short chain fatty acid (SCFA) produced by bacteria when they digest foods such as inulin and other prebiotics in the colon. SCFAs have several beneficial effects based on their antioxidant and anti-inflammatory properties. SCFS help to create a more acidic environment in the colon and therefore enhancing calcium absorption, nourishing the intestinal mucosa and inhibiting pathogens. SCFAs also support the growth of the microbiota and stimulate the peristaltic reflex, which results in more frequent bowel movements.

Butyrate in particular is used for energy by the cells lining the colon, keeping the gut wall healthy and has been found to improve the “barrier” function of the gut wall, preventing harmful substances being absorbed into the bloodstream from the gut.

Foods high in dietary fibre and with prebiotic properties (such as chicory inulin) are particularly good at promoting the production of SCFAS, including butyrate.

Calories

This is the unit of measurement used to measure the energy content of foods.

Our body need energy to keep us alive and all our bodily systems and processes functioning normally.

Our bodies use up energy through breathing, digesting food, exercising, sleeping, brain activity, in fact we need energy for all bodily functions.

When we eat or drink foods that contain more calories than we use up, our bodies store the excess energy as fat. Overtime, this leads to us putting on weight.

As a guide, the average man needs 2,500kcal per day and the average woman needs 2,000 kcal to maintain a healthy weight.

The number of calories an individual person needs depends on age, size and levels of physical activity as well as other factors.

Carbohydrate

Carbohydrates are the main source of energy in our diets and include all compounds that contain carbon, hydrogen and oxygen.

There are different types of carbohydrates, ranging from simple sugars such as glucose and fructose, through to disaccharides (sucrose, maltose and lactose) to the more complex glucose chains (polymers) found in starch.

Most carbohydrates are digested in the small intestine, resulting in simple sugars being absorbed by the body.

The exception is fibre, which is a form of carbohydrate that is not digested in the small intestine, but reaches the large intestine (colon) intact, where it may be partially fermented by bacteria living there.

Dietary recommendations for an average healthy adult suggest that carbohydrates should provide between 40-65% of dietary energy per day, depending on age, sex and physical activity.

To maintain a healthy weight and reduce risk of disease,according to Public Health England’s Eatwell Guide, our main source of carbohydrates should be high-fibre whole grain cereals and vegetables, rather than simple sugars and refined grains.

The reported health benefits of low carbohydrate diets is not backed up by research. The opposite is in fact true – when consumed from the right foods, such as whole grains, carbohydrates are very important contributors to health.

Cardiovascular disease (CVD)

This is the name given to the group of disorders of the heart and blood vessels and includes hypertension (high blood pressure), coronary heart disease (heart attack), cerebrovascular disease (stroke) and peripheral vascular disease.

There is strong evidence that a high fibre diet, particularly a diet rich in wholegrains and cereal fibre, can reduce the risk of cardiovascular disease and coronary heart disease.

Chicory inulin

Inulin is a type of functional fibre that has been found to act as a strong prebiotic. Chicory root is a particularly rich source of inulin. Other food sources include artichokes, garlic and onions.

The chicory root fibres arrive in the colon intact and are selectively fermented by the bacteria living there.

Stool volume and softness are increased, as a result of fermentation, and bowel contraction is stimulated, which reduces transit time.

The health effects of chicory inulin have been approved by the European Food Safety Authority (EFSA), specifically its contribution to normal bowel function by increasing stool frequency.

12g of chicory inulin should be consumed each day for a significant result but this 12g can be split into several different servings per day.

A 40g serving of Fibreful contains 5.2g chicory inulin, which is over 1/3 of the required amount of inulin for a beneficial effect on digestive health.

Adding inulin to foods helps to promote digestive health naturally, and supports a healthy and balanced digestive system, by increasing weekly stool frequency and contributing to our recommended dietary intakes of fibre.

Cholesterol

A type of fat that that is made in the liver but can also be found in some foods. Cholesterol has vital functions in the body.

Low density lipoprotein (LDL cholesterol) is often referred to as “bad” cholesterol because too much of it is unhealthy – it circulates in the blood and can block arteries.

High density lipoprotein (HDL cholesterol) is often referred to as “good” cholesterol because it is protective and helps to prevent blocking of arteries (atherosclerosis) by removing LDL (“bad”) cholesterol from the arteries.

Oat beta-glucan has been shown to lower total and LDL blood cholesterol, and therefore lowers the risk of coronary heart disease. The beneficial effect is obtained with a daily intake of 3 g of oat beta-glucan

Coeliac disease (pronounced see-liac)

A life-long autoimmune condition, when the body’s immune system attacks its own normal, healthy tissues when gluten is consumed.

This causes damage to the gut lining, and prevents the body from absorbing nutrients from food.

Gluten is a protein naturally found in wheat, barley and rye.

Oats do not naturally contain gluten, but may be contaminated with gluten if they have come into contact with gluten-containing grains during farming and processing.

1 in 100 people in the UK are affected by coeliac disease, but it remains vastly undiagnosed

Symptoms include diarrhoea, constipation, vomiting, stomach cramps, mouth ulcers, fatigue and anaemia.

The only treatment for coeliac disease is a gluten-free diet.

Colon

The lower part of the digestive tract, or large intestine, where most of our bacteria and microbes live and digest the fibre-rich food that has not been digested in the small intestine.

Constipation

Constipation is a condition when stools are hard, dry and/or lumpy and may be difficult or painful to pass.

Constipation can be relieved by adapting the diet, to include fibre from cereals and wholegrains, along with adequate water intake, that adds bulk to the stool, and increases transit time.

Coronary Heart Disease (CHD)

This is a term used to describe the condition when your heart’s blood supply becomes blocked or cut off due to a build up of fatty substances in the coronary arteries (the vessels supplying blood to your heart).

When arteries become furred up with fatty deposits, it’s called atherosclerosis, and can be caused by smoking, high cholesterol, high blood pressure and diabetes.

The main symptoms of CHD are angina (chest pain), heart attacks and heart failure.

Type 2 Diabetes

This is a lifelong condition that causes the levels of the sugar (glucose) in the blood to become too high, as a result of the pancreas being unable to make enough insulin or the insulin that it does make not being able to do its job properly.

Insulin is a hormone that is vital for life –  it enables the glucose in our blood, from the digestion of food, to enter our cells and provide fuel for our body.

If insulin can’t work properly, or not enough is being produced, then blood sugar keeps rising, which exhausts the pancreas. The body makes less and less insulin, resulting in blood sugar levels becoming out of control.

If the body can’t get enough sugar (glucose) to the cells, we start feeling increasingly fatigued. Over a long period of time, complications may develop such as damage to the heart, feet, eyes and kidneys

If you are experiencing symptoms of diabetes, it is important to consult your GP or health professional for expert advice. Type 2 diabetes can be managed by eating the right foods  – specifically a diet rich in fruit and vegetables, carbohydrates with a lower glycaemic index, that affect blood glucose levels more slowly, like whole grain bread, whole-wheat pasta and basmati, brown or wild rice, protein from fish, nuts, eggs, beans, pulses and poultry, low fat dairy products and avoidance of foods high in fat, salt and sugars.

Diarrhoea

This is when the stools become loose and watery. It may be caused by food poisoning – when pathogenic bacteria or viruses damage the lining of the gut. Other causes include certain medications, anxiety, and IBS.

Digestion

This is the process when your body breaks down the food you eat into smaller molecules, or nutrients, that it can use for energy, growth and repair.

Digestive tract

The long tube and associated organs that food and drink travels down when they are swallowed, digested, absorbed and pass as stools. It includes the mouth, throat, oesophagus, stomach, small intestine, large intestine (colon), and anus.

An adult human digestive tract can be up to 30ft long.

To maintain a healthy digestive tract, it is important to eat a healthy, balanced diet based on the five main food groups, including starchy carbohydrates (choose whole grain and high fibre versions as much as possible), at least five portions of fruit and vegetables every day, protein from beans, pulses, fish, eggs, meat and dairy products or dairy alternatives (choose lower sugar and lower fat versions), small amounts of unsaturated fats and oils, and6-8 glasses of fluid.

Energy

Our body uses energy to fuel the functioning of our organs, like the brain, heart, lungs, liver and gastrointestinal tract, for the digestion of food and physical activity.

Energy is measured in units of kilocalories (kcal) or kilojoules (kJ).

One kilocalorie (1 kcal) is equal to 4.18 kilojoules (1 kJ).

The amount of energy that food contains can be measured by burning it and measuring how much heat is released.

Energy is provided by the macronutrients – carbohydrate, protein and fat – in the food and drinks, including alcohol that we eat and drink. Different macronutrients provide different amounts of energy per gram. This information is provided on food labels.

• Carbohydrates and proteins each provide 17 kJ of energy per gram (or 4 kcal)
• Fats provide 37 kJ per gram (or 9 kcal)
• Fibre provides 8 kJ of energy per gram (2 kcal)

Energy density

This is the amount of energy a food contains per gram.

Foods with a lower energy density provide less energy per gram, which means we can eat more of them while consuming fewer calories, compared to foods with a higher energy density.

Foods with a high water and high fibre content, such as oatbran, have a lower energy density compared to foods containing high amounts of fat and sugars.

By replacing fat and sugars with water and fibre in your meals, it is possible to increase the volume of the food you eat, without significantly increasing the number of calories.

We should try to base our diet around foods with a lower energy density, or calories per gram. This includes oats and other cereals with a high fibre and water content, fruit and veg, lean protein and low fat soups. We should consume higher energy density foods, with a high fat and low water content such as chocolate, cakes, biscuits, deep fried foods, fats and oils in small amounts and less often, as illustrated in the Eatwell Guide– Public Health England’s guide to healthy eating.

Enzymes

Enzymes are substances produced by our body that that help us digest food that we eat.  Oatbran is a natural source of enzymes, contained in the germ part of the grain.

Faeces

Also known as stools or poo! This is the waste matter that is left over after food has been digested.

Fats

Fats are an energy-rich and essential nutrient in the human diet, that have important functional and structural roles in the body. Fatty acids are used as building blocks for cell membranes and to make hormone-like compounds that have metabolic effects essential for life.

Fats are the most energy dense macronutrient, providing 9kcal per gram – more than twice the energy of protein and carbohydrate.

Fermentation

Fermentation in the human body is when bacteria living in the colon break down food and release gases and short chain fatty acids.

Fermentable fibres, such as oat beta-glucans (and chicory inulin) are the type of fibres that our bacteria living in our colon can feed on.

A diet rich in fermentable fibres, such as oat beta glucans, can contribute to bulking effects of the stool through increasing microbial mass.  The short chain fatty acids, that are produced as a result of fermentation, lower the pH of the intestinal tract which makes minerals such as magnesium and calcium more soluble and therefore more absorbable.

Fibre

There is no universal definition of the term “dietary fibre”.

Broadly speaking, dietary fibre is a type of carbohydrate that is not digested or absorbed in the small intestine unlike other nutrients. Instead, it reaches the lower intestine (the colon) intact, where it may be metabolised by bacteria or excreted in our stool, where it has physiological effects with positive benefits to health.

Dietary fibre is an essential part of our diet, improving heart health and gut health and needs to be consumed in much larger amounts by most people than at present.

There are various types of fibre, some of which are almost completely fermented by gut bacteria, whereas others are less fermentable.

Fibre that is fermented is found in fruits, vegetables, nuts and oats. It provides food for the bacteria in the gut, which produce short chain fatty acids and other beneficial compounds, as well as gases (methane, hydrogen and carbon dioxide). Most fermentable fibres are soluble (dissolve in water) but there are some insoluble fibres that act in this way.

Beta glucans is a fermentable soluble fibre found in oats that helps us to maintain healthy cholesterol levels and moderate blood glucose levels.

The less fermentable fibres can be found in cereal grains including wheat, rye, barley and oats and bind water. They increase stool bulk, and reduce transit time. These fibres can be helpful in reducing constipation.

Oats are a great source of both soluble and insoluble fibre and are unique compared to other cereal grains in that they contain a significantly higher proportion of insoluble fibre, particularly beta glucans.

The type of fibre is not as important as the total amount of fibre in the diet.

The recommended daily intake of fibre in the UK is 30g for adults. However, most people do not eat enough fibre (the average intake is 17.2/day for women and 20.1g/day for men).

A low fibre intake is associated with constipation and some gut diseases such as bowel cancer.

There is strong evidence that a high fibre diet, particularly a diet rich in wholegrains and cereal fibre, can reduce the risk of cardiovascular disease and colo-rectal cancer.

Randomised controlled trials indicate that total dietary fibre increase stool mass and reduce intestinal transit time

There is also strong evidence that a higher intake of oat bran and oat beta glucans, results in lower total cholesterol, LDL cholesterol and triacylglycerol concentrations and lower blood pressure.

According to the EU legislation, foods claiming to be high in fibre must contain at least 6g fibre per 100g and those claiming to be a source of fibre, must contain at least 3g fibre per 100g.

Folic Acid/folate

Folic acid is a B vitamin. Folic acid is the synthetic form of the vitamin, used in supplements and food fortification. Folate is the natural form of the vitamin.

Folate has many recognised functions in the human body, including contributing to normal maternal tissue growth during pregnancy, contributing to normal amino acid synthesis, normal blood formation, normal homocysteine metabolism (an amino acid, building block of protein), normal psychological function, normal function of the immune system, reduction of tiredness and fatigue and also plays a role in cell division. Low maternal folate levels are a risk factor in the development of neural tube defects in the developing foetus.

Oats are a natural source of folate, which is declared as folic acid on the food label due to labelling regulations.

Other sources include green leafy vegetables, brown rice, peas, oranges, bananas and fortified breakfast cereals.

Functional Food

Functional foods are foods that provide additional benefits over and above their nutritional value and provide a specific physiological function.

Functional foods may have been enriched with particular ingredients, nutrients or substances such as probiotics, prebiotics, plant sterols or stanols that have the potential to positively influence health beyond basic nutritional value or are foods that have been fortified with a nutrient that would not usually be present.

Free radicals

The cells in our body are made up of molecules. The building blocks of molecules are atoms, joined by chemical bonds.

When a bond breaks, a free radical is formed, which can start a reaction that damages our cells.

Gluten

A mixture of two proteins (gliadin and glutenin) found in barley, wheat and rye, that is responsible for the elastic texture of dough.

Glycaemic index

This is a rating system for foods containing carbohydrates, that shows how quickly a particular food increases your blood glucose following consumption. Carbohydrate-rich foods such as white bread, foods and drinks high in sugar and potatoes have a high GI. Low GI foods include some fruit and vegetables, wholegrains and pulses.

Low GI foods are generally considered as healthier than high GI foods.

Oat and oatbran porridge cooked with milk is considered a low GI food.  When cooked with water it is a low GI food.

GI Tract

Our gastrointestinal (GI) tract or “gut” is essential for the digestion and absorption of the food, water and nutrients we need to survive and thrive.

It is like a river running through us, allowing for the digestion and absorption of the things we need and letting the compounds that are unneeded or harmful pass through in to the stool.

The specialised cells that line the GI tract are exposed to (and in constant contact) with trillions of bacteria of many different species and other microbes.

The health of our guts is strongly influenced by our diet. A diet high in fibre and whole grains has been shown to promote a healthy digestive system.

We also know that the gut is closely linked to the immune system, partly because around 80% of our immune tissue is found in and around the gut wall.

Our gut plays a key role in digesting and absorbing most of the things we need for good health (pretty much everything except oxygen) and getting rid of most of the wastes and toxins.

Guts

Guts refers to the gastrointestinal tract – the long tube that starts in the mouth and ends at the back passage (the anus).

Our gut plays a key role in digesting and absorbing most of the things we need for good health (pretty much everything except oxygen) and getting rid of most of the wastes and toxins.

The health of our guts is strongly influenced by our diet.  Oats are a fantastic gut-friendly food as part of a healthy lifestyle and a balanced varied diet.

The high fibre content of oats and oatbran helps us to have regular and healthy bowel movements by increasing stool bulk and reducing transit time. This is important for removing toxins and waste material from our bodies and reducing our risk of haemorrhoids and disease in the colon.

Gut-brain axis

This is the biochemical two-way connection between the gastrointestinal tract and the central nervous system.

The pathways include the vagus nerve and the hypothalamic-pituitary-adrenal pathway and has been shown to play a role in regulating satiety (feeling of fullness), appetite, mood and inflammation.

HDL cholesterol

High-density lipoprotein is a fat and protein particle known as lipoprotein with the role of transporting blood fats such as cholesterol and triglycerides to and from cells.

Also known as “good” cholesterol, it removes excess LDL (“bad”) cholesterol from the arteries back to the liver, protecting the artery walls against build-up of fatty deposits (atherosclerosis).

A healthy HDL cholesterol level may protect against heart attack and stroke.

Oat beta glucans have been shown to lower total and LDL blood cholesterol, and therefore lowers the risk of coronary heart disease. The beneficial effect is obtained with a daily intake of 3 g of oat beta glucan

Health Claim

A health claim is any claim that states, suggests or implies that health benefits can result from consuming a given food.

Within the UK and European Union (EU), a regulation on nutrition and health claims came into force in 2007. Under the regulation, health claims are subject to pre-approval, involving scientific assessment by the European Food Safety Authority (EFSA). The EFSA assesses the scientific evidence supporting potential health claims and the final decision to approve or reject a claim lies with the European Commission (EC).

Regulation (EC) No 1924/2006 on Nutrition and Health Claims (NHCR) lists the authorised health claims currently permitted on foods, and their conditions for use.

As a result of being a “source of” or “high in” 10 different micro-nutrients, there are 74 associated health claims permitted in relation to oats’ vitamin and mineral content

and four health claims approved in relation to the fibre content of oats.

As part of a varied balanced and healthy lifestyle:

1. Oat beta-glucan has been shown to lower/reduce blood cholesterol.
   High cholesterol is a risk factor in the development of coronary heart disease. The beneficial effect is obtained with a daily intake of 3 g of oat beta-glucan.

2. Oat grain fibre contributes to an increase in faecal bulk
   The claim may be used only for food which is high in fibre (contains at least 6g fibre per 100g)

3. Consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal.
   The claim may be used only for food which contains at least 4 g of beta-glucans from oats or barley for each 30 g of available carbohydrates in a quantified portion as part of the meal
4. Beta-glucans contribute to the maintenance of normal blood cholesterol levels.
   The claim may be used only for food which contains at least 1 g of beta-glucans from oats, oat bran, barley, barley bran, or from mixtures of these sources per quantified portion.

Hypertension

Also known as high blood pressure

There is strong evidence from research studies that hypertension can be treated or prevented by eating a diet rich in dietary fibre, especially from cereals and whole grains.

IBS (Irritable Bowel Syndrome).

20% of people in the UK experience symptoms of IBS – it is one of the most common disorders of the digestive system.

The most common symptoms are lower abdominal pain and discomfort, bloating, excessive passing of wind and altered bowel habit (can range from diarrhoea to constipation).

The exact cause of IBS is unknown, although stress is a common factor.

Emerging evidence from Monash University indicates that certain types of food, called FODMAPs can trigger the symptoms of IBS, as they are not absorbed properly in the gut

FODMAP stands for Fermentable oligo- di- and mono-saccharides and polyols – rapidly fermentable, short-chain carbohydrates.

FODMAPS are found in a wide variety of foods including lactose (in milk), free fructose (in pears and apples), fructans and fructo-oligosaccharides (FOS) – found in wheat, rye, artichokes, garlic, chicory root and onions), galacto-oligosaccharides (GOS) –found in legumes and nuts and sugar polyols (sorbitol and mannitol in stone fruits and artificial sweeteners.

In people suffering from IBS, FODMAPS are not absorbed like normal foods in the small intestine, and cause water to be dragged into gut.  Also, because they are not absorbed in the small intestine, the FODMAPS travel intact to the large intestine. When bacteria living in the colon get access to FODMAPs, they use them as energy to survive. They rapidly ferment the FODMAPS and produce gases.  Excess water retention and excess gas production causes the intestines to expand. When the intestinal walls stretch, the highly connected nervous system around the intestines send signals to the brain, resulting in the feeling of pain and discomfort.

To help alleviate and prevent the symptoms of IBS, researchers at Monash University have developed the low FODMAP diet. People with symptoms of IBS should consult a dietitian for information and advice about trialling the diet.

For people without gut issues (such as IBS), inulin (such as inulin from chicory, added to our Fibreful) acts as a functional food and can be beneficial for health – it can have a prebiotic effect on the gut bacteria.

However, it is advised that people with IBS, should consult their GP or dietitian before consumption of foods containing inulin, such as Fibreful as the inulin content may aggravate IBS symptoms.

IGD

The Institute of Grocery Distribution.

A research and training charity which sits at the heart of the food and consumer goods industry in the UK. Their insights help the food industry improve the way it works and improve consumer communication and food standards.

Immune system

The gut is closely linked to the immune system, partly because around 80% of our immune tissue is found in and around the gut wall

Inflammation

The reaction of living tissue to injury or damage.

It is designed to be helpful to the body in repairing injury – the immune cells quickly remove damaged tissue, destroy any invading micro-organisms and heal the tissue. The immune signals triggering the inflammatory response are turned off.

Dysfunctional inflammation occurs when the immune response becomes chronic and does not resolve itself.

Having optimal numbers and diversity of bacteria in our guts can help lower inflammation.

Insoluble fibre

Insoluble fibre (also known as non-fermentable fibre) is indigestible and is not metabolised by the bacteria living in the lower intestine.

Insoluble fibre helps to keep stools soft, improving the process of removing waste products from the body and preventing constipation.

Examples of foods rich in insoluble fibre include oat bran, wheat bran, corn bran, millet bran, rye bran, rice bran, quinoa, seeds, berries and dark green leafy vegetables.

Insulin

A hormone made by the pancreas that enables the storage or use of glucose by cells from the digestion of carbohydrates. It maintains normal blood sugar levels.

When inadequate amounts of insulin are produced or cells react abnormally to insulin, this increases the risk of developing type 2 diabetes.

Inulin

Inulin is a type of soluble, prebiotic, fermentable dietary fibre, consisting of oligo- and polysaccharides composed of fructose units linked together.

Inulin passes through the small intestine and is fermented by the microbiota living in the colon.

Inulin naturally occurs in chicory root, dandelion greens, Jerusalem artichoke, garlic, onions, leeks, asparagus and bananas.

Chicory inulin has had the following health claim approved by the European Commission:

“Chicory inulin contributes to normal bowel function by increasing stool frequency”.

The beneficial effect is obtained with the daily consumption of 12g chicory inulin. Fibreful provides over 1/3 of the recommended daily intake of inulin.

Iron

Iron is a mineral with several recognised functions in the human body, including contributing to normal cognitive function, normal energy-yielding metabolism, normal formation of red blood cells and haemoglobin, normal oxygen transport in the body, normal function of the immune system, the reduction of tiredness and fatigue and a role in the process of cell division.

Iron also contributes to the normal cognitive development of children.

Oats are a naturally rich source of iron.

Other food sources of iron include red meat, liver, offal, fortified breakfast cereals, shellfish, wholegrain bread, pasta, cereals, pulses, green leafy vegetables.

Large intestine

Also known as the colon, this is the lower part of the digestive tract.

The vast amount of our microbiota live in our large intestine.

LDL cholesterol

Also known as “bad” cholesterol because it contributes to fatty build ups in the arteries (atherosclerosis).  This narrows the arteries and increases the risk of heart attack, stroke and peripheral artery disease.

Oat beta glucans have been shown to lower total and LDL blood cholesterol, and therefore lowers the risk of coronary heart disease. The beneficial effect is obtained with a daily intake of 3 g of oat beta glucans.

Macronutrients

This is the term given to the three main components of the diet – fat, protein and carbohydrate, that provide energy for the functioning of our organs and physical activity and fuel metabolism. They each also have their own specific function in the body and are required in relatively large amounts to grow, develop and thrive.

Magnesium

Magnesium is a mineral that has 10 recognised functions in the human body, including contributing to a reduction of tiredness and fatigue, contributing to electrolyte balance, contributing to normal energy-yielding metabolism, contributing to normal functioning of the nervous system, normal muscle function, normal protein synthesis, normal psychological function, contributing to the maintenance of normal bones, contributing to the maintenance of normal teeth and has a role in the process of cell division.

Oats are a naturally rich source of magnesium.

Other sources of magnesium include cereals, vegetables, fruit, potatoes and milk.

Manganese

Manganese is a mineral with four recognised functions in the human body, including contributing to normal energy-yielding metabolism, the maintenance of normal bones, normal formation of connective tissue and the protection of cells from oxidative stress.

Oats are very rich natural source of manganese.

Other sources of manganese include tea, bread, nuts a green vegetables.

Metabolism

This is the term given to the chemical processes by which we convert food into energy, to maintain life, grow and reproduce.

Microbe

A microbe is a microscopic living organism and includes bacteria, yeasts, fungi and viruses.

The estimated number of microbes living in our body is at least 10 times greater than the total number of human cells.

It is estimated that we have at least 10,000 different species of bacteria in our lower intestinal tract.

The collective term for the microbes is called the microbiota

Microbiota

The community of microbes (microscopic living organisms) living in our body, with the majority residing in our gut.

The vast majority of microbiota live in the large intestine (the colon) and weigh in at 1-2kg!

Microbiome

The term given to the community of microbiota living in our bodies, along with their genetic material.

This complex community of microbiota, their genetic makeup and their interactions with our bodies is the subject of increasing amounts of research, as we discover the potential impact that our microbiome has on human health and disease.

Our microbiome can be rapidly changed by the food we eat, medications, exercise, sleep patterns, environment, travel, hygiene and genetics. However, our diet provides the main growth substrates for gut microbiota.

Virtually everything we do will influence our microbiome and emerging research indicates that our microbiome influences many of the things we do and our general well-being, from maintaining gut health, to improving our immunity to altering brain function and mood.

It is possible to affect the number and variety of bacteria living in our gut from just a few meals, over a matter of days.

When we consume whole grains and other good sources of fermentable carbohydrates like starch and fibres, we feed our microbiota with the type of food that they prefer to eat and they convert the food into products that may be beneficial for our health, such as short chain fatty acids.

Micronutrients

Vitamins and minerals required in tiny amounts for the healthy functioning of the body.

Minerals

Minerals are inorganic substances not made by living things. Found in both soil and rocks, they are absorbed by plants and enter the human chain either directly, when we consume plants, or indirectly from animals that have eaten these plants.

Minerals are essential to life, playing a role in maintaining a healthy immune system, bone and teeth health, muscle contraction and fluid balance.

The best food sources for minerals include whole grains, beans, peas, dairy, eggs, fruit, meat, seafood and vegetables.

Nutrient

A nutrient is a substance obtained from food that is used in the body to release energy, promote growth, maintenance and repair of body tissues. Or simply, a substance that provides nourishment.

Macronutrients are energy-producing nutrients and include protein, fat and carbohydrate as well as having their own specific functions.

Micronutrients refer to vitamins and minerals that are required by the body in tiny quantities.

A nutrient dense food such as oats, are foods that are high in nutrients but relatively low in calories.

Nutrient Reference Value (NRV)

Nutrient reference values (NRVs) are guidelines about the amount of vitamins and minerals that it is recommended should be consumed on a daily basis by an average healthy person, in order to prevent deficiency.

NRVs have been set by the European Union for 13 vitamins and 14 minerals for the purposes of food labelling.

Nutrition Claim

A nutrition claim is a claim that states, suggests or implies that a food has beneficial nutritional properties, as part of a varied balanced diet and healthy lifestyle.

The use of nutrition claims and marketing messages in the UK must comply with the relevant regulations and must not mislead consumers.

Regulation (EC) No 1924/2006 on Nutrition and Health Claims (NHCR)lists the authorised nutrition claims permitted on foods, and their conditions for use.

Whole grain oats meet the EU criteria for 15 nutrition claims, more than any other cereal.

As a result of being a “source of” or “high in” 10 different micro-nutrients, there are currently 74 associated health claims permitted in relation to oats’ vitamin and mineral content.

Oatbran

An oat grain is made up of three main parts: The starchy ‘endosperm’, the ‘bran’ and the ‘germ’.

Oatbran is made up of the’ bran’ (outer layer) of the oat grain and the ‘germ’.

The bran is a source of soluble and insoluble dietary fibre, including beta glucans, proteins, antioxidants, Vitamin E, B vitamins, Minerals, Phytic acid and enzymes.

The ‘germ’ is a source of lipids, antioxidants, vitamin E, B vitamins, Minerals, Plant sterols and enzymes.

Obesity

Obesity is a condition in which abnormal or excessive fat accumulation in adipose tissue impairs health.

Obesity is commonly measured using BMI (body mass index)

In the UK, almost 7 in 10 men and almost 6 in 10 women are either overweight or obese.

Obesity is associated with an increased risk for chronic diseases, such as type 2 diabetes, heart disease, high blood pressure, stroke and depression.

One leading contributory factor to obesity is energy intake exceeding energy expenditure. In response, Public Health England has prioritised calorie reduction as a key part of the UK Government’s strategy to cut childhood and adult obesity. Similar approaches are being taken by many Governments worldwide.

Adding fibre to foods, which provides a lower calorie content per gram compared to fat and carbohydrates can help reduce the calorie density of food products, without negatively affecting the sensory qualities, as well as increasing the nutritional value.

Phosphorus

Phosphorus is a mineral with four recognised functions in the human body, including contributing to normal energy-yielding metabolism, contributing to normal function of cell membranes, contributing to the maintenance of normal bones and contributing to the maintenance of normal teeth.

Phosphorus is also needed for the normal growth and development of bone in children.

Oats are naturally rich in phosphorus.

Other dietary sources of phosphorus include cereals, meat, fish, milk and dairy products, green vegetables.

Phytochemicals

Also known as phytonutrients, are naturally occurring plant chemicals that can have beneficial effects on our health.

Plants produce these chemicals for themselves for their own protection, against disease and pests. They provide the plant with colour, flavour and smell.

Phytochemicals are found in unprocessed or minimally processed plant foods such as fruit, vegetables, legumes, wholegrains, beans, herbs, spices, nuts and seeds.

Prebiotic

Prebiotics are non-digestible components of food that are able to reach the large intestine intact, where they feed the beneficial bacteria living there and promote the growth and/or activity of the microbiome.

Importantly, prebiotics are ‘selectively’ utilised by the host microorganisms, meaning that they are only used by the ‘beneficial’ bacteria living in the gut, enabling these good bacteria to multiply, which helps to crowd out the pathogenic (“bad”) bacteria through the production of health-promoting compounds.

The main types of prebiotics are inulin, fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS) and are found naturally in fruit, vegetables, grains, legumes and nuts.

Regular consumption of prebiotics has been suggested to have a wide range of potential health benefits.

Probiotic

Probiotics is the general term given to all the different strains of bacteria and other living microorganisms that, when taken in adequate amounts, can have measurable and beneficial effects on the body.

They can be consumed in isolated form in capsules, or in dairy products such as yogurts.

The vast majority of all studied and commercially available probiotics are bifidobacterial and lactobacilli.

Probiotics do not become natural inhabitants of the large intestine, they are in transit and excreted through the stools.

Protein

Protein is our body’s building block and provides all the functional and structural components of the body including the skin, bone, muscle, blood and all our organs.

Proteins are made up of long chains of amino acids. When we eat food containing protein, the amino acids are broken down and reassembled to build new body tissue during growth and repair, maintain existing protein structures, and to make smaller molecules such as neurotransmitters and hormones.

Protein also provides our body with energy

Protein can be found in all foods – animal and plant. The richest sources are meat, dairy, fish, eggs, grains, legumes and nuts.

Oats are a relatively good source of protein compared to other cereal grains. The overall balance of essential amino acids in oats makes oats superior to wheat, rice and for protein quality. In particular, key essential amino acids are higher in oats, specifically lysine – an essential amino acid.

Reference Intake (RI)

Reference Intakes (RIs) are used on nutrition labels on packaged food.

Reference intakes are set by European law, as a guide for the amount of energy and key nutrients that can be eaten on a daily basis in order to maintain a healthy diet.

The values are maximum amounts based on an average female adult. They are not individual recommendations which vary depending on your age, gender and your level of physical activity.

Food labels show the percentage of the RIs that is provided per 100 g/100 ml and/or per portion of the food item.

Reference Intakes (RIs) replaced Guideline Daily Amounts, which used to appear on food labels.

There is currently no Reference Intake for fibre. However, following a comprehensive literature review of Carbohydrates and Health in the UK by SACN(Scientific Advisory Committee on Nutrition) in 2015, a recommendation of 30g of fibre per day for adults has been made.

Rolled oats

This is the term given to most commonly available and consumed oats.

The inedible husk has been removed from the grain, leaving the inner part of the oat called the groat.

The oat groat is made up of the three parts of the grain – the endosperm, the bran and the germ and rolled to form whole rolled oats.

SACN

The Scientific Advisory Committee on Nutrition – an expert group who advise Public Health England and other UK government organisations on nutrition and related health matters.

Satiety

This is the feeling or state of being full, that persists after eating.

Satiety is important in helping to control energy intake.

The feeling of satiety develops during the process of eating, digesting and absorbing food along our digestive tract.

Particular types of fibre such as oat beta glucans have been shown by some studies to enhance satiety but these effects are inconclusive.  Energy density is also a major factor in determining satiating effects of food. The lower the energy density of a food, the more satiating it is.

Short chain fatty acids

When the bacteria in our gut feed on certain foods, such as dietary fibre, short chain fatty acids are produced, which have been shown to help the body absorb vitamins and minerals, improve the protective layer of the GI tract and help the growth of other beneficial bacteria.

Small intestine

The long tube that connects the stomach and large intestine (colon). It is about 20ftlongin adults and is where the majority of digestion and absorption of nutrients, vitamins and minerals occurs.

Soluble fibre

Also known as fermentable fibre.

Soluble fibre slows the passage of food and stools through the gut.

It does this by forming a gel-like substance, slowing the speed at which the food travels down the intestines and allowing more time for the absorption of nutrients from the food.

When the speed of transit decreases, we feel fuller for longer, and the increase in blood sugar and blood lipid (fat) levels are reduced.

When soluble fibre is metabolised by the bacteria in the colon, it is used as energy by the bacteria and is therefore considered a prebiotic.

Foods rich in soluble fibre include oats, oat bran, barley, legumes (peas, beans, lentils), apples, asparagus, Brussel sprouts, carrots, avocadoes, bananas, oranges, pears and flaxseeds.

Stool

A more formal term for poo!

Oat grain fibre has been shown to contribute to an increase in stool bulk.  Increasing the bulk of our stools is important because it promotes regular and healthy bowel movements which helps to remove toxins and waste material from our bodies and reduces our risk of haemorrhoids and disease in the colon.

Superfoods

There is no specific definition of a superfood and no way of testing whether a food is ‘super’ or not. The term is sometimes used by journalists in magazines and newspapers to describe a food that is rich in a particular nutrient or other bioactive substance.

Thiamin

Thiamin is a B vitamin, also known as B1.

It is water soluble, which means that the body doesn’t store it. Eating thiamin –rich foods is important to ensure we get adequate amounts.

It has four recognised functions in the body. It is a co-enzyme (“helper” molecule) meaning it is required to release energy from carbohydrate. It is also essential for glucose metabolism and plays a key role in the normal functioning of the nervous system, heart and muscles.

Oats are a naturally high source of thiamin.

Other sources of thiamin include fortified breakfast cereals, nuts, liver, kidneys, red meat (especially pork), pulses (beans, lentils and peas). In the UK, white and brown bread flour are fortified with thiamin by law (and also with calcium, iron and niacin

Vitamins

Vitamins are micronutrients – molecules required by the body in very small amounts.

There are 13 essential vitamins that we need to get from our diet. Vitamins don’t contain any calories. They’re the helpers- they facilitate the role that protein, carbohydrate and fats play in the body, releasing energy and helping us grow, repair and maintain all the things we need to live. Vitamins are needed for virtually every bodily function.

The body needs different amounts of each vitamin because each vitamin has a different set of functions. Requirements also vary depending on age, sex, level of physical activity and physiological state e.g. pregnancy

Wholegrain

The edible seeds from plants of the grass family are called “cereal grains” or “cereals”

The most commonly consumed grains worldwide are wheat, rice, maize, barley, oats, sorghum, rye and millet.

A “whole grain” can be defined as the entire edible part of the grain including the bran, germ and endosperm, in the same proportions as they exist before processing (grinding, cracking or flaking)

• The bran is the fibre-rich outer layer
• The germ is the nutrient-packed inner part
• The endosperm is the central starchy part

Most of the micronutrient content in grains is in the outer bran layer and germ of the seed so wholegrains can contain up to 75% more nutrients than refined cereals.

Consumption of whole grain foods is recommended worldwide by authoritative bodies

including government, health ministries, and World Health Organization to help achieve a

healthy sustainable diet that helps minimize risk of chronic diseases. Surveys show that 95% of adults in the UK don’t eat enough wholegrains and nearly one in three of us get none at all.

There is not yet a universally accepted definition of whole grain, however, for labelling purposes in the UK, the IGD has defined a whole grain food as one that contains at least 8g whole grain per portion.

Wholegrain food contains more fibre than white or refined starchy food, and often more of other nutrients such as iron, B vitamins and antioxidants. We also digest wholegrain food more slowly so it can help us feel full for longer.

Oats are natural whole grains, and a very nutrient dense food. They provide an affordable and convenient source of fibre, protein, vitamins and minerals as well as unique bioactive substances, like antioxidants and phytochemical.

Wholemeal

The term “wholemeal” is not defined in law, however it is generally accepted that wholemeal flour is the entire wheat grain, which contains the bran, endosperm and the germ.

Wholemeal, wholewheat and wholegrain bread are basically different terms for the same thing and all are wholegrain.

Zinc

Zinc is a mineral with lots of different functions in the human body, including contributing to normal DNA synthesis, normal carbohydrate and fatty acid metabolism, normal cognitive function, normal fertility and reproduction, normal metabolism of vitamin A, normal protein synthesis, maintenance of normal bones, hair, skin, nails and vision and testosterone levels and also plays an important role in the normal function of the immune system and protection of cells from oxidative stress.

Oats are a natural source of zinc.

Other dietary sources of zinc include meat, whole grains, milk and dairy products.