SMB-HEALTH

PRÉCIS: FIBER

Fiber is the most talk about celeb nutrient with all the new research making it so important for our overall health. It is paradoxical; the whole usefulness of the fiber cause the thing that makes fiber so important is that it is an undigested useless waste for the body.  But at the same time this contradictory notions makes it interesting too.

Internet is prowling with the praises of fiber and accolades for its inputs which truly are well deserved and required after all wonderful work it does.  In this post I have summed up all the things you should know about fiber and most frequently asked questions in a simple easy to understand form.

WHAT IS DIETARY FIBER?

Dietary fiber is plant material which is edible but not digested by our bodies due to lack of required enzymes. This includes certain starches, cellulose, pectin etc. Dietary fibers are of two types-

1.       Soluble Fiber - absorbs water and forms gel .Sources of soluble fiber includes- oats, peas, beans, citrus fruits, carrots, barley, psyllium etc.

2.       Insoluble Fiber- as the name suggests it is not soluble in water nor it absorbs water.

Sources of insoluble fiber include – whole grain and bran, nuts, beans and vegetables.

SHOULD WE EAT FIBER? WHY?

Yes, you indeed should eat fiber. Fiber though remains undigested in the body has many benefits to offer which range from constipation to cancer.

1.       Helps in normal bowel movements- insoluble fiber largely helps prevent and cure constipation (hard stools). It adds bulk to the stools, increases the weight of the stools and helps it move down the intestines to be excreted.  Soluble fiber helps keep stools soft by absorbing water thus prevents hard stools.

2.       Helps lower cholesterol levels-by helping in its excretion especially soluble fiber.  Further it helps to lower blood pressure and reduces inflammation in a way keeps heart healthy. Insoluble fiber has no effect on cholesterol.

3.       Helps in weight management by increasing the quantity of food in the diet and imparts a feeling of satiety. Since it remains undigested and it is excreted the caloric content of the meal is lower.

4.       Helps lower blood sugar levels- dietary fiber, esp. soluble slows down the release of glucose from the digested food thereby maintaining blood glucose levels. Having a fruit or a bowl of salad with meal helps people with diabetes to prevent immediate increase in blood sugar levels.

5.       Helps maintain the population of healthy bacteria in the gut, which in turn inhibits the growth of pathogenic bacteria.  Dietary fiber serves as a source of food for these healthy gut bacteria.

6.       Protects against cancer- dietary fiber has been found to offer some protective effect on some cancers like colon, rectal, breast and ovarian.

HOW MUCH FIBER SHOULD WE EAT?

Recommended allowances of dietary fiber for people below the age of 50 years is 35 gm for males and 25 gm for females and in people above the age of 50 years 30gms for males and 21 gm for females.

 How should we include fiber in our daily diet?

Dietary fiber can be added in the diet by making small and simple modification to the existing diet.

1.       All baked products, breads, pasta and biscuits made up of refined flour should be replaced with whole grain flours and products. Refining and processing a grain removes the outer coat i.e. bran. This results in loss of various nutrients and fiber

2.       Choose high fiber breakfast cereals or whole wheat cereals, oats or semolina products   as a breakfast option.

3.       Increase the frequency of legumes like beans , peas, lentils in the diet

4.       Make sure to eat one fruit after every meal.

5.       Peeling fruits and vegetables results in loss of fiber, so try having whole and unpeeled fruits and vegetables. Strained or pulp free juices and clear soups are lower in fiber as straining results in loss of dietary fiber.

6.       Natural sources of fiber are healthier and effective than fiber supplements.

7.       Drink plenty of water upto 2litre per day.  Water helps fiber work well.

8.       Lastly, always read food labels before buying packed foods.

A small change in your eating pattern will make a huge difference on your overall health. First step towards change starts with a conscious effort to make the change and in time you will be making healthy choices for yourself and your family. Here’s a quickie to retain information.

“Fruits and veggies, cereals and grains

No purees and juices and never you strain

With oats and beans healthy friends you will gain”

To healthy living!!