Fibre or dietary fibre or roughage is the indigestible part of a plant which passes through our gut absorbing water as it moves.
With the changes in diets and intake of more refined foods (like Maida and Maida products, white rice,etc. contain reduced amount of fibre and animal foods like meat, chicken, egg, fish, milk and milk products, etc. do not contain any dietary fibre) reduced the intake of adequate fibre in recent times. A normal adult requires about 25 to 35 gms of fibre per day.
Why fibre intake is important to us?
- Fibre fills our stomach faster and help us control appetite and thereby helping us to reduce extra weight.
- Fibre slows down the absorption of glucose from food and is therefore good for diabetics.
- Fibre helps to reduce cholesterol and triglycerides
- Fibre controls blood pressure and thereby reducing the risk of coronary artery disease.
- Fibre increases the movement of food through the digestive system
- Fibre helps to prevent constipation and hemorrhoids and colon cancer.
- Fibre helps clean your bowels everyday and remove waste products from the body.
There are two types fibre: Soluble fibre and Insoluble fibre.
Most of the plant foods like vegetables, fruits, cereals, pulses, dhal, nuts, and spices have different fibres in different quantities.
Soluble fibre: It dissolves in water and is fermented by gut bacteria. Soluble fibre is found in pulses, oats, barley, bananas, carrots, potatoes, onions, etc
Insoluble fibre: It doesn’t dissolve in water and passes out of the body without being fermented.
How can we increase the fibre intake in the present day life style?
- Include whole pulses and sprouts as often as possible
- Use at least 50% whole wheat flour while making Maida products
- Include at least 1-2 fruits daily diet
- Eat dry fruits and nuts regularly
- Increase consumption of vegetables
Regular inclusion of Fibre in diet keep us healthy and fit. But on the other hand, too much fibre in the diet can cause diarrhoea and discomfort.
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Great information thanks for getting this out there for people like me to read.