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What is fiber | All about Dietary Fiber | Benefits of Fibers

Hello foodies,

Whenever we discuss having diet food, balanced diet or food that has an excellent effect on our digestive system and considered as one of the right carbohydrates. Let's learn more about fibers that helps our body to be 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.

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 improve 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.

Benefits of Dietary Fibers

1. Aids in healthy digestion and regular elimination - When you eat insoluble fiber, it moves faster through the intestine giving a signal of fullness and provides bulk to the stool, regular movements, reducing constipation.

2. Helps to control blood sugar level and Prevent diabetes - Due to the consumption of high fiber food (soluble fiber), the sugar in those foods is absorbed slowly, which prevents the rapid spike of the blood glucose level. Which is good for people with diabetes.

3. Aids in weight loss by making you feel full - Soluble fibers help in weight loss by suppressing the appetite and leading to less calorie intake 

4. Helps to prevent digestive tract diseases - Fibers helps to prevent digestive disorders like diverticulitis and inflammatory bowel diseases, clears away harmful waste from the gastrointestinal tract and provides a healthy digestive system.

5. Helps to lower cholesterol level - The soluble fiber helps to lower the cholesterol level by lowering LDL (bad) cholesterol levels.

Other benefits

1. Helps to prevent heart diseases.
2. Helps to reduce constipation
3. Regularizes bowel movement
4. Increases mineral absorption
5. Supports the immune system
6. Strengthens bones
7. Provides healthy skin
8. Reduces blood pressure

How much fiber to eat per day

Total dietary intake from food
Dietary fiber intake - 30 grams per day
For men - 30-38 grams per day
For women (Age 20 to 50) - 25 grams per day 
For women (50 & older) - 21 grams per day
For calories - 14 grams per 1000 calories

Best fiber foods

1. Beans and Legumes
Black turtle bean
Lima beans
Split peas
Kidney beans
Navy beans
Pearl barley
Brown rice

2. Grains and Cereals

3. Fruits and Vegetables
Brussels sprouts
Green peas
Acorn squash

4. Nuts and Seeds
Flax Seeds
Pumpkin Seeds
Sunflower Seeds
Chia Seeds

Check here for 

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*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.

The statistical information given is taken from internet sources.


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