What is ‘Fiber’or ‘Dietary Fiber’? Let’s read The Importance Of ‘Fiber’ In Our Diet.
‘Fiber’ is that part of food that our bodies can’t digest or absorb. It is found in abundance in green leafy vegetables, lentils, fruits, whole grains etc.
Types of ‘Fiber’……
Basically, there are two types of ‘Fibers’-
- Soluble fiber dissolves in water. It changes as it goes through the digestive tract, where it is fermented by bacteria. As it absorbs water it becomes gelatinous.
- Insoluble fiber does not dissolve in water. As it goes through the digestive tract it does not change its form.
Why ‘Dietary Fiber’ Is Important In Our Regular Diet ?
Maintains ‘Bowl Movements & Reduces Constipation’
A high fiber diet is very essential for our body and helps to keep the bowl movements regular. People in taking fibrous diets have far lower chances of ‘Constipation’ than people who do not or intake less fiber. But, excess or too much fiber may result in loose stools, bloating or even diarrhea.
Lowers cholesterol levels
Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels.
Helps control blood sugar levels
In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aids in achieving healthy weight
High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
How To Include ‘ Dietary Fiber’ In Our Regular Diet ?
*Foods like green leafy vegetables have a very high content of ‘Fiber’. Try to include them in your meals. It would be best, if you can eat these greens raw or slightly under cooked. ‘Salads’ are a good option, right?
*Eat at least 2-3 fresh seasonal fruits on daily basis.
*Try more n more recipes with oats, barley, broken wheat (Dalia), flaxseed, cereals, brown rice & lentils.
*Instead of eating plain/white bread, prefer brown or multigrain breads.