Dietary fiber is the indigestible portion of food which is derived from plants. It is also called roughage. 

Fiber is an important part of the diet but its benefits have been overlooked for a long time.  

 

Types of fibers –  

Fibers are divided into two types based upon their solubility; Soluble and Insoluble. 

Soluble fiber:  

It is the edible portion of plants which does not get digested or absorbed in the small intestine. It includes pectin, gums and mucilage. 

Functions: 

  • Helps lower bad cholesterol  
  • Regulates blood sugar levels 
  • Keeps you feeling full for a longer time 
  • Helps in weight maintenance 

Sources :  

Oats, flaxseed, lentils, fruits, vegetables, barley beans, linseed. 

Insoluble fiber:  

it is made of the structural material of cell wall plants. Insoluble fibers add bulk to the stool, which makes it softer and easier to pass and makes removal of wastes from the body more efficient. They include cellulose, hemicellulose and lignin. 

Functions: 

  • Passes through the body undigested 
  • Prevents constipation 
  • Removes toxic waste from the body 
  • Prevents bacteria from stagnating and producing cancerous substances 

Sources:  

Wheat bran, edible skins and seeds of fruits and vegetables, nuts, seeds, dried beans. 

Health benefits of fibre :  

Dietary fibers help to keep our digestive system healthy and prevent constipation. A high level of fiber has many health protective and disease reversal benefits. People who consume good amount of fiber are at a reduced risk for developing type 2 diabetes, chronic heart diseases, hypertension, obesity and certain gastrointestinal diseases. Increasing the intake of high fiber foods improves serum blood protein levels, lowers blood pressure and improves regularities. Studies have also shown to prove that fiber improves the immune system of the body. 

However, too much fiber can cause abdominal discomfort, gas and diarrhea. So, the suggested RDA of dietary fiber for adults is given as 35-40g per day. 

The increase in the fiber intake must be done very gradually. A well-balanced diet can provide sufficient amount of fiber especially if it includes whole grain foods. 

 

High fiber foods: 

Peas – 8.8g/cup, cooked 

Brussel sprouts- 4.1g/cup, boiled 

Artichokes – 10.3g/cup, cooked 

Broccoli- 5.1g/cup, boiled 

Black beans- 15.1g/cup, cooked 

Blackberries- 7.6g/cup raw 

Pear – 5.5g/cup raw 

Avocado – 7.3g per half, raw 

Whole wheat pasta-6.3g/cup cooked 

Pearled barley- 4g/cup cooked