What is dietary Fiber? Types of fiber | How fiber works in our body
Whenever we discuss having a diet food, balanced diet or food that has an excellent effect on our digestive system and considered as one of the right carbohydrates, we talk about Fiber. Let's learn more about fibers that help our body to be healthy and in shape.
What are the dietary fibers?
The dietary fiber (also known as roughage) is a type of Carbohydrate, derived from plant-based food that can not be completely broken down by the digestive enzymes. Unlike carbohydrate, protein, and fats (which body breaks down and absorbs), the dietary fiber is not digested by the body and passes relatively intact through the digestive system and out of the body. There are two types of dietary fibers,
1. Soluble Fiber
2. Insoluble Fiber
1. Soluble Fiber - These type os fibers are water soluble, which converts to gelatinous material. Helps to decrease blood glucose level and cholesterol.
Food sources - Oats, Peas, Legumes, Black beans, Apples, Berries, Barley, Seeds.
2. Insoluble Fiber - These type of fibers are not water soluble (Stay in its fibrous form), thus promotes the food to move through the digestive system, increasing the stool bulk. Helps to decrease constipation and improves bowel movement.
Food sources - Green vegetables, Cauliflower, Whole wheat, Brown rice, Whole grains, Nuts, and Seeds.
How fibers work inside our Body
1. The soluble fiber combined with water forms the gel which entraps the cholesterol and sugar in the small intestine and slowdowns their absorptions to the body. And carry them out through the digestive tract.
2. The insoluble fiber (though insoluble) binds with water and speeds the digestion through the large intestines. As the fiber moves through the colon, it collects the waste and excretes them from the body. The insoluble fiber helps in the soft, bulkier stool, and maintain bowel regularity. Also helps to decrease a few colons diseases.