We do not get any nutrition from the Dietary Fibers in food, but still, it is an essential element for our body. This is because the lack of fiber in our food affects our digestive system completely. Affecting the digestive system causes problems to your stomach and affects the functioning of other body systems. Suppose there are no dietary fiber health benefits in your food. In that case, you will get hungry again, and it can also lead to an eating disorder, obesity, diabetes and heart-related diseases later. So under this National Nutrition Week 2020, today we know about ‘Dietary Fiber’, another essential part of Nutrition.
What are Dietary Fiber and Its Type?
Fiber is a substance found in plants. Dietary fiber is the type of diet that you eat. Dietary fiber is the most complex form of carbohydrate present in all plant foods. It is not easily digested and therefore stimulates the intestines to function faster. In this way, it helps prevent many chronic diseases. There are mainly two types of Dietary Fibers: soluble fiber and insoluble fiber. Both of these types provide significant health benefits.
1.) Soluble Fiber
Soluble dietary fiber can dissolve in water and be metabolized by good bacteria in the intestine. Soluble fiber is the edible part of plant foods, accelerating digestion and absorption work in the small intestines. Soluble fiber is viscous and is found mainly in the pulp of fruits, legumes, greens, etc. They help in reducing cholesterol and controlling diabetes. To include it in food.
- Oats
- Bran flour
- Dried Beans and Peas
- The nuts
- Barley
- Fruits like Oranges and Apples
- Eat carrots and greens etc. in vegetables
2.) Insoluble Fiber
Insoluble Dietary Fibers is made up of structural materials of cell walls. It adds bulk to the stool, softens the stool and helps it out of the body. It also regulates and balances the pH (acidity) in the intestines. Insoluble Dietary Fibers are crunchy and are found in the skins of various fruits, celery, bran, etc. To include it in food.
- Green leafy vegetables
- Fruits like mango
- Root vegetables
- Eat things made with whole wheat
Here are the Top 4 Dietary Fiber Benefits –
1.) Beneficial for Stomach
A high fiber diet can reduce the risk of haemorrhoids in your colon. Studies have also found that a high fiber diet reduces the risk of colorectal cancer. In addition, some fiber is fermented in the colon. As a result, researchers say fiber can play an essential role in preventing colon diseases.
2.) Reduces Cholesterol Levels
Soluble fiber found in beans, oats, flaxseed, and oatmeal can reduce low-density lipoprotein or harmful cholesterol levels. They can also help lower total blood cholesterol levels.
3.) Protects Against Type 2 Diabetes
In people with diabetes, fiber, in particular soluble fiber, can slow down the absorption of sugar and help improve blood levels. A healthy diet that includes insoluble fiber can help with type 2 diabetes. May also reduce the risk of development.
4.) Loses Weight
High fiber foods make you feel more full than low fiber foods, so it helps you eat less and stay satisfied for longer. This makes you not hungry again and helps in weight loss. In addition, dietary fiber increases the weight and size of your stool and softens it, preventing constipation.
It is worth noting that healthy adults should consume only 25-40 grams of fiber every day. At the same time, no guidelines have been established for very elderly or sick people and hence they should talk to their doctor. At the same time, in acute disorders and acute GI problems like diarrhoea, etc., avoid consuming fiber to avoid intestinal irritation.
