Fibre: it isn't a vitamin. It isn't a mineral. Since, it cannot be digested. Your body cannot even use it as a nutrient. But fibre (sometimes called roughage) is essential for the healthy functioning of your body.
It is the part of plant foods that human can’t digest. For decades, its only known role was that it passed through the intestines, forming bulk for the stool.
Today, we know that there are two types of fibre and each has different health benefits, you need both kinds.
Insoluble Fibre Which we've long been acquainted with the “rough stuff” that promotes regular bowel movements preventing constipation and therefore hemorrhoid (piles). As it passes through the gut it draws in water like sponge, which helps to keep the stool soft. By relieving constipation, insoluble fibre also has a beneficial effect on Irritable Bowel Syndrome (IBS)
There is a solid body of research that also suggests that diet high in insoluble fibre (and lows in fat) is likely to reduce your risk of certain cancers ( in particular, cancers of the colon and rectum). So called because it’s insoluble in water, this fibre is most abundantly found in whole grains and whole grain products such as wholewheat breads, corn on the cob, breakfast cereals, oatmeal porridge, wild rice, bran, fruits and vegetables eaten whole (with skins and stalks, where possible), dry beans and peas, and lentils (dals)
Soluble Fibre : Soluble in water, this fibre has a different set of possible benefits. Research suggests it may help protect against certain intestinal disorders such as Irritable Bowel Syndrome and diverticulitis, and possibly some cancers (notably colon cancer) and chronic disease (in particular heart disease and diabetes).
Oat bran got its sexy health food image when it was found to lower blood cholesterol levels. But there are other sources of soluble fibre that are equally beneficial rice bran, oatmeal, lentils, dry beans and peas, fruits and vegetables.
Foods that bring in not only fibre but lots of other nutrients too
S.N | Foods | Qty of fibre |
01 | Bread 4 slices Wholemeals bread White bread | 11 grams 3 grams |
02 | Break Fast cereals(1 serving) Unsugared mouesli Porridge Cornflakes | 4 grams 3 grams 3 grams |
03 | Vegetable and beans(1 serving) Red kidney beans Peas Baked beans Spinach Sweet corn Plaintain Lentils(dals) | 10 grams 7 grams 6 grams 5 grams 5 grams 5 grams 4 grams |
04 | Carrots Yam Sprouts | 3 grams 3 grams 2 grams |
05 | Fruits and snacks 2 dried apricot 1 banana Raisin(30g) Unsalted peanuts(30g) 1 apple | 7 grams 3 grams 2 grams 2 grams 2 grams |
07 | Potatoes (1 serving) Baked in jacket Boiled with skin on Boiled without skin | 3 grams 3 grams 1 grams |
08 | Rice(1 serving) Brown White | 3 grams 2 grams |
How much fibre do you need? About 30 grams daily has been suggested. Because plant foods differ in the kinds and amount of fiber they bring in, try to get in those 30 grams from different plant foods. It’s easy to make up your daily fibre quota if you eat:
· Three servings of vegetables a day, and
· Two servings of fruit a day,
· Two servings of pulses a day, and
· One serving of wholegrain products a day
It’s best to get in those amounts on a daily basis, rather than having too much fibre on one day, and virtually none for the next three days.
If your diet has so far been poor in fibre , add it in gradually; or you’ll risk ending up with gas or abdominal cramps.
And don’t forget to drink enough water or other fluids: fiber cannot get down to working at its best without that liquid accompaniment.
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