Why Fiber is Essential in Diet ?

Fiber also known as roughage is found in the skin and pulp of certain fruits and vegetables, and also in nuts and seeds. Fiber in food does not get digested by the human body, and is excreted through the wastes. An individual needs about 25-30 grams of fiber per day. Fiber is of two kinds, soluble fiber and insoluble fiber. These are discussed below in more detail:
  1. Soluble fiber - The soluble fiber absorbs water and turns to gel during digestion. It makes the stool soft, and helps in its movement through the intestines. An important function of soluble fiber is in lowering cholesterol; it binds to the cholesterol, and helps in its excretion from the body. Also, the soluble fibre when ingested in food helps to regulate the blood sugar. It does this by slowing down the digestion, and preventing sudden release of energy into the blood stream, especially from the carbohydrates. This also keeps the body full for longer time. The soluble fiber sources are dried beans, oranges, apples, flax seeds, carrots, lentil, peas, oats, and soy milk.

  2. Insoluble fibre - The insoluble fiber as the name suggests is not soluble in water. Insoluble fibre prevents constipation by preventing formation of hard dry stools; it makes the stool bulky and helps to ease its movement through the intestines. An important function of insoluble fiber is in maintaining the colon acidity (stomach pH balance) through the excretion of wastes and toxins from the body. The insoluble fibre also promotes the growth of certain healthy bacteria in the stomach. All this prevents diseases such as hemorrhoids, colon cancers and diverticulitis. The insoluble fiber sources include whole wheat, wheat bran, brown rice, nuts, seeds, and vegetables such as green beans, cauliflower, cabbage.
The daily fiber needs can be fulfilled by consuming 4 to 5 servings of fruits and vegetables per day. Also, one must decrease the intake of processed foods. Eat nuts for snacking, and increase the intake of whole grains and legumes, to make the fibre easily available to the body.

Comments

Post a Comment

Popular posts from this blog

Nutritional Needs During Pregnancy - Part 2

In Part 1 of this article, I discussed the macronutrients (carbohydrates, fats and proteins) required during pregnancy. In Part 2 of this article, I will describe the micronutrients which are essential during pregnancy. These micronutrients include the various vitamins and minerals, and are critical for the healthy growth of the fetus. The micronutrients required during pregnancy are: Calcium - Calcium is required for the formation of bones, teeth and nerves in the fetus. The pregnant women thus requires more calcium that usual to meet the increased demands from the fetus. The recommended amount is 1300-1500 mg/day during pregnancy. The sources of calcium are the dairy products (milk, cheese, creams, yogurt) and the green leafy vegetables (spinach, cabbage etc.). Calcium supplements are also recommended by the doctors to meet the needs of both the mother and the growing fetus. Iron - The formation of red blood cells and baby’s iron stores requires increased amounts of iron i...
Read more

Fibre and its Health Benefits

Fibre also known as roughage is found in the skin of fruits, vegetables, nuts and seeds. Fibre in food does not get digested by the human body, and is excreted through the wastes. Fibre is of two kinds, soluble fibre and insoluble fibre . These are discussed below in more detail: Soluble fibre: As the name suggests, the soluble fibre is soluble in water. It absorbsThe soluble fibre helps in stool excretion by absorbing water in the intestines. It makes the stool soft, and makes its movement easier through the intestines. The soluble fibre binds to the cholesterol, and helps in its excretion from the body. Thus, the soluble fibre contributes to cholesterol reduction. The soluble fibre when ingested in food helps to regulate the blood sugar. It slows down the digestion and prevents the sudden release of energy into the blood stream especially from the carbohydrates. Thus it keeps the body full for longer time. The soluble fibre sources are as follows - Dried beans, oranges, ap...
Read more

Why Drinking Water Is Indispensable ?

The human body is 50-60% water. As such, water is an important component of the human body, and is essential for good health. A person needs to drink about 2-3 litres of water per day, except in the case of some medical conditions where fluid restriction is advised, or during dehydration and constipation when more water is required. Apart from the water form, it can be consumed in other liquid forms such as fruit juices, soups, milk, buttermilk, tea and coffee. Water performs numerous functions in the body, and these are discussed below. Integral to body organs: Water is an important component of body organs such as brain, muscles, bones and joints. The human brain is 85% water and bones are about 10-15% of water. It also gives shape to the body cells, and prevents them from shrinking. It moisturizes the body organs . It prevents the skin from drying, moisturizes the air in the lungs, and lubricates the joints. Through the kidney and the liver, it enables the removal of toxins ...
Read more