Dr Rashi Sharma
Dietary fiber is the part of plant – based food that passes through the digestive system without breaking down or being digested. There are two types of fiber; Soluble and Insoluble. Soluble fiber dissolves in water, and includes plant pectin and gums. Insoluble fiber doesn’t dissolve in water. It includes plant cellulose and hemicellulose.
Most plants contain both soluble and insoluble fiber, but in different amounts. Fiber is an important part of a healthy diet and supports many different body systems.
BENEFITS OF EACH TYPE OF FIBER
Soluble and insoluble fibers have unique benefits. As soluble fiber dissolves; it creates a gel that may improve digestion in a number of ways. Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood glucose control , which can aid in reducing your risk for diabetes.
Insoluble fiber attracts water in to your stool , making it softer and easier to pass with less strain on your bowel . Insoluble fiber can help promote bowel health and regularity. It also supports insuli sensitivity, and, like soluble fiber , may help reduce your risk of diabetes.
Dietary fiber can do a lot to support gut health , which researchers are increasingly learning plays a role in many health issues throughout your body. The right amount of overall dietary fiber can : -
1. Control body weight
2. Control and possibly prevent hypertension
3. Help balance cholesterol levels in blood
4. Regulate bowel movements and prevent haemorrhoids
5. Regulate blood sugar
6. Lower risk of colon cancer
7. Lower risk of breast cancer
8. Lower risk of diabetes
9. Require more chewing, which slows down your meals and aids digestion
Risks of taking too much fiber
Too much fiber can cause gas, pain, and abdominal bloating. If you want to increase your fiber intake, it’s important to increase your servings slowly over time. In order to see all of the benefits of eating fiber, you also need to make sure that you’re drinking enough water every day.
Fiber recommendations
Dietary fiber is a natural and important part of a balanced diet. You can increase your fiber intake by eating a variety of fruits, vegetables, legumes and grains. Some tips to choose food with dietary fiber. Processed and canned food has less fiber than the fresh one. Plants have varying levels of insoluble and soluble fiber. So it is important to eat a wide variety of fruits, vegetables and grains to get the benefit of both kinds of fiber.
SOURCES OF SOLUBLE FIBER
Oats, beans, fruits, veggies are the best sources of soluble fiber. To add more soluble fiber to your diet make a veggie soup or slice up some fresh produce for snacks.
SOURCES OF INSOLUBLE FIBER
Whole wheat flour, wheat bran, nuts, beans, cauliflower, green beans, potatoes are the best sources of insoluble fiber. Start your day with whole grain toast, oatmeal or fibrous cereal for breakfast. When baking replace white flour with whole wheat flour. Have nuts for healthy snacks. Both soluble and insoluble are important for a healthy diet. They help fight diabetes, some cancers, support cardiovascular and digestive health. |
