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EATING ENOUGH FIBER IS IMPORTANT IN DAILY DIET

High fibre foods are good for health. There is considerable epidemiological evidence that higher dietary fibre intake provides various physiological benefits and also helps to reduce the risk of developing many chronic diseases.

What is Dietary Fiber?

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates- which our body breaks down and absorbs- fiber isn’t digested by our body. Instead, it passes relatively intact through our stomach, small intestine and colon and out of your body.

DIET

 2 types of fiber food

1. SOLUBLE FIBER
2. INSOLUBLE FIBER

SOLUBLE FIBER AND ITS SOURCES:

• Soluble fiber is the soft fiber that helps in controlling blood sugar level and reduces cholesterol
• It prolongs stomach emptying time so that the blood sugar is released and absorbed more slowly
• It binds with fatty acids, lowers total cholesterol and LDL, therefore, reducing the risk of heart disease.

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  Food rich in fibre

SOURCES:

Fiber foods list

• Legumes like peas, soybeans and other types of bean
• Oats, rye, chia, flaxseeds and barley
• Some fruits and fruit juices (juices should be avoided by the diabetics because it may increase the blood sugar levels) plums, berries, bananas and the inside of apples and pears.
• Vegetables like broccoli, carrot and root vegetables like potatoes, sweet potatoes and onions
• Psyllium seed husk.

INSOLUBLE FIBER AND ITS SOURCES       

• Insoluble fiber is the bulky fiber that promotes the movement of material through the digestive system and increases stool bulk so it can benefit to those who struggle with  constipation and irregular stools
• It controls and balances the pH (acidity) in the intestine hence prevents colon cancer
• Remove toxic waste through the colon in less time.

SOURCES:

• Whole-grain foods, wheat and corn bran
• Nuts and other edible seeds like flaxseed
• Potato and tomato skins and also skins of certain fruits
• Vegetables like green beans, cauliflower, zucchini and coriander  leaves
• Fruits like avocados and banana.

All mentioned food high fiber foods in easily available in  India.

BENEFITS OF FIBER 

• Improves bowel function
• Improves cardiovascular health by lowering down the blood pressure, lowers total cholesterol and improves HDL
• Reduces the risk of metabolic syndrome
• Reduces the risk of gaining weight and fat
• It helps in the prevention of colon cancer
• One very important benefit is to the people with Type-2 Diabetes as it delays digestion and absorption of carbohydrates, reduces postprandial hyperglycemia ( High blood sugar).

    DAILY RECOMMENDED ALLOWANCE                                                                                    

• The Indian Council Of Medical Research recommends that the daily diet of an adult should contain at least 40g of Dietary Fiber based on (2000Kcal diet)
• It is recommended to consume a variety of grain products, including whole grains and to choose at least 4-5 servings of fruits and vegetables per day.
• Adequate water intake should be emphasized.

   Upgrade Fiber in your Diet

• Try and add veggies to your breakfast cereal
• Choose the whole pulse over washed ones
• Eat seasonal fruit with the skin on
• Make a fibre-rich snack. For eg- sprouts salad
• Avoid removing bran from your flour
• Nuts and seeds can be a good source of added fibre
• Read food labels to help you select high fibre products.

Adding too much fiber to diet too quickly can promote intestinal gas, abdominal bloating and cramping.  So it is advisable to increase fibre gradually over a period of time. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water. High fiber foods tend to be more filling than low fiber foods, so you are likely to eat less and stay satisfied longer. In addition to this,  high fiber food takes longer time to eat and is  less “Energy-dense” which means they have fewer calories for the same volume of food.

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