Know Your Fiber

Fiber is important in animal and plant biology for holding tissues together. Dietary fiber is the indigestible portion of plant foods that moves food through the digestive system, absorbing water and making defecationdefine easier.

Types of fiber:
• Insoluble fiber: It has water attracting properties which increases bulk, softens stool and reduces the time food takes to pass through the intestines. Wheat bran, whole-wheat products, skin of fruits and vegetables are composed of insoluble fiber.

• Soluble fiber: It undergoes metabolic processing in the body. The end product released has multiple health effects. Food rich in soluble fibers are lentils, legumes, barley, oatmeal, fruits and vegetables.

Health benefits of fiber:
• Prevents intestinal disease and cancerdefine: Fiber shortens food’s transit time in the intestine. It protects the body from constipation, irritable bowel syndrome and piles. High fiber diets are linked to lower incidence of colondefine, rectal and breasts cancers.

• Prevents heart disease: Soluble fiber inhibits absorption of dietary cholesterol. Also decreases the risk of heart disease and gallstones.

• Controls diabetes: By slowing down the absorption of sugar, fiber regulates blood glucose levels.

• Protects against dental caries: Fiber requires chewing, thereby increasing salivation, keeping the gums healthy and protects against dental caries.

• Controls weight: Fiber enhances satiety by delaying the emptying of food from the stomach to the intestine, thereby preventing overeating and weight gain. Eating more fiber-rich foods helps to keep the weight in control.

Your daily fiber requirement
Health authorities suggest a daily intake of 25-40 grams of dietary fiber. Both the excess consumption and deficiency can prove wrong for the health.

• Insufficient fiber intake: Evidence suggests that many of our health problems – constipation, obesity, heart disease and diabetes are associated with insufficient fiber consumption.

• Too much fiber intake: The more the better, but adding too much fiber, too quickly, in the diet can cause health problems such as intestinal gas, abdominal bloatingdefine

To maximize the health benefits of fiber in your diet, increase the amount of fiber gradually. Accompany this with an increased fluid intake.