FIBER FOR HEALTH

Fiber known as roughage or bulk is only found in foods from plants, such as grains, vegetables, and fruits. Fiber is not digested or absorbed by the body unlike other food components like fats, carbohydrates and proteins which are easily digested and absorbed. It passes through the body with very little changes in the digestive system by relatively intact through the stomach, small intestine and colon and out by excretion. Fiber provides few or no calories, in addition on having many health benefits.

Types of Fiber

There are two types of fiber: soluble and insoluble. It is important to have both in the diet.

Soluble fiber: 

This type of fiber dissolves in water to form a gel-like material. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Soluble fiber helps in lowering blood cholesterol and glucose levels.

Insoluble fiber: 

This type of fiber promotes the movement of material through digestive system and increases stool bulk, hence beneficial to treat constipation or irregular stools. Insoluble fibers include Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies with different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods is the best option.

Benefits of a high-fiber diet

A high-fiber diet has many benefits they are

1.      On bowel movement: Dietary fiber helps to increases the weight and size of stool and softens it. A bulky stool is easier to pass by decreasing chance of constipation. In case of loose and watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

2.      On GIT:  An increase in high-fiber diet may lower the risk of developing hemorrhoids, diverticulitis (painful intestinal condition) and colorectal cancer.

3.      On cholesterol:  Soluble fiber found in beans, oats, flaxseed and oat bran helps lowering total blood cholesterol levels by reducing low-density lipoprotein, or "bad," cholesterol levels. Studies have proved high-fiber foods have effects on heart, such as reducing blood pressure and inflammation.

4.      On blood glucose:  In people with diabetes, soluble fibers can slow the absorption of sugar thereby improving blood sugar levels.

5.      Weight control:  foods rich in fibers tend to be more filling than low-fiber foods, hence less consumption and satisfaction of filling for longer. High-fiber food contains fewer calories for the same volume of other food.

TIPS TO INCREASE DIETARY FIBER

·         Choosing oatmeal or a whole–grain cereal every day in breakfast.

·         Fruits in dessert.

·         Skip animal products as they don’t have any fiber.

·         Use beans in chili and soups.

·         Raw vegetables snack.

·         Nuts and seeds

·         Replace refined grain products with whole–grain varieties, such as brown rice and whole–grain pastas and breads.

·         Fiber requirement

·         Adults should aim for about 40 grams of fiber every day.