Dietary Fiber is the non-digestible part of plants in our diets. It is also a type of a carbohydrate. However, unlike other forms of carbohydrates such as sugars or starches, it does not get digested and absorbed in the same way. It is the indigestible quality of fiber which provides us with many health benefits (apart of keeping your bowel habits regular).
Dietary Fiber: The In’s and Out’s
Fiber encourages the smooth transit of digested food through our bowel and by nourishing our healthy gut bacteria. But, that’s not all. A diet rich in fiber, according to the Scientific Advisory Committee on Nutrition is also associated with lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Types of dietary fiber
Fiber can be split into soluble and insoluble fiber and each type confers health benefits. Both soluble and insoluble fibers provide many health benefits ranging from enhanced rates of weight loss and reduced cholesterol to enhanced digestive health and reduced risks of developing cancer.
Soluble fiber has shown to slow down the absorption of carbohydrates by blunting the rate at which blood glucose levels rise in the blood and also lowers the LDL (bad cholesterol) by binding the excess cholesterol in the blood. Some of the soluble fibers are found in grains such as oats and rye, fruits such as apples and pears, legumes such as peas and chick peas and vegetables such as carrots and potatoes.
Insoluble fiber is the type that adds bulk to the stool and prevents constipation. It can be found in nuts and seeds, cereals, whole grains, skins of potatoes and other vegetables.
While both fibers are important, we only need to focus on our total daily fiber intake.
How much fiber do we need?
Adults should aim for 30 grams of fiber a day, but many undershoot this by not being aware about the importance of consumption of adequate fiber. Also, most people’s diets are based on refined foods such as white rice, bread, cakes and sweets. Most of these foods are stripped of their fiber (along with vitamins and minerals) during processing which strips them of the essential nutrients which are important to maintain our gut health. If you’re not accustomed to having much fiber in your diet, increase your intake slowly by 2-3 grams and see how you feel.
Ways to get more fiber into your meals
Go 50:50 – swap half of your meat in curries for lentils
Add whole grains like barley, rye, amaranth, bajra or brown rice in your meals
Sprinkle flax seeds, chia seeds or chopped nuts on your breakfast, yogurt or salads
Switch to whole grain version of bread, pasta and rice and try whole grain flours when baking
Keep the skin on while cooking potatoes and root vegetables – roast in a little olive oil and rosemary
Omelets & salads are perfect vehicle for vegetables, grains and legumes
Have apple slices and some nut butter or homemade trail mix with chopped nuts, seeds, blueberries and a chopped-up square or two of dark chocolate
The In’s and Out’s of Dietary Fiber
Dietary Fiber is the non-digestible part of plants in our diets. It is also a type of a carbohydrate. However, unlike other forms of carbohydrates such as sugars or starches, it does not get digested and absorbed in the same way. It is the indigestible quality of fiber which provides us with many health benefits (apart of keeping your bowel habits regular).
Dietary Fiber: The In’s and Out’s
Fiber encourages the smooth transit of digested food through our bowel and by nourishing our healthy gut bacteria. But, that’s not all. A diet rich in fiber, according to the Scientific Advisory Committee on Nutrition is also associated with lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Types of dietary fiber
Fiber can be split into soluble and insoluble fiber and each type confers health benefits. Both soluble and insoluble fibers provide many health benefits ranging from enhanced rates of weight loss and reduced cholesterol to enhanced digestive health and reduced risks of developing cancer.
Soluble fiber has shown to slow down the absorption of carbohydrates by blunting the rate at which blood glucose levels rise in the blood and also lowers the LDL (bad cholesterol) by binding the excess cholesterol in the blood. Some of the soluble fibers are found in grains such as oats and rye, fruits such as apples and pears, legumes such as peas and chick peas and vegetables such as carrots and potatoes.
Insoluble fiber is the type that adds bulk to the stool and prevents constipation. It can be found in nuts and seeds, cereals, whole grains, skins of potatoes and other vegetables.
While both fibers are important, we only need to focus on our total daily fiber intake.
How much fiber do we need?
Adults should aim for 30 grams of fiber a day, but many undershoot this by not being aware about the importance of consumption of adequate fiber. Also, most people’s diets are based on refined foods such as white rice, bread, cakes and sweets. Most of these foods are stripped of their fiber (along with vitamins and minerals) during processing which strips them of the essential nutrients which are important to maintain our gut health. If you’re not accustomed to having much fiber in your diet, increase your intake slowly by 2-3 grams and see how you feel.
Ways to get more fiber into your meals