IMPORTANCE OF FIBER RICH FOODS IN OUR DIET
Fiber also called as ‘Roughage’, is a plant based nutrient which plays a very important role in maintaining the overall health of the body. Fiber is a type of carbohydrate which cannot be digested by the small intestine. Like other carbohydrates, the fiber cannot be broken down into sugar molecules. It makes you feel full. The daily intake of fiber recommended is 25g for women and 38 for men.
There are two types of fiber, insoluble and soluble
Soluble fiber such as pectin, gum and mucilage, dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. It turns into gel in the stomach from which nutrients can be observed and slows digestion. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
Insoluble fiber such as hemicellulose, cellulose and lignin, which does not dissolve in water, and holds water like sponge, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
It is required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber should also increase their intake of water.
High fiber foods include bran, broccoli, cabbage, berries, leafy greens, celery, squash, beans, mushrooms, and oranges. The current daily value (DV) for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high high fiber foods by nutrient density, fiber rich foods, vegetables high in fiber, fruits high in fiber, beans high in fiber, and grains high in fiber.
Benefits of eating Fiber-rich foods
- Curbs overeating
- Slows the fat absorption
- Prevents constipation
- Stabilizes blood sugar level
- Lowers the risk of heart disease
- Reduces the risk of stroke
- Lowers cholesterol
- Helps in weight loss and management
- Improves the skin texture
- Reduces the risk of diverticulitis, an inflammation of your intestine
- Lowers risk of hemorrhoids by preventing the need for straining
- Relives Irritable bowel syndrome (IBS)
- Reduces the risk of gallstones and kidney stones