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A Guide To Include Dietary Fiber In your Diet!!

by Nutri Makhana on October 17, 2023

In the grand symphony of nutrition, where carbohydrates, proteins, and healthy fats often steal the spotlight, dietary fiber patiently waits in the wings, ready to take center stage in your quest for a healthier you. It's the unsung hero in the culinary world, a backstage magician working its wonders quietly and efficiently. We all know the importance of a balanced diet, but dietary fiber is the secret ingredient that can transform your wellness journey. It's not just a filler; it's a superhero of nutrition, swooping in to save the day. From aiding digestion to helping you manage your weight, and even reducing the risk of chronic diseases, dietary fiber is your dietary confidante, always there to support your well-being. So, let's dive into the world of dietary fiber and discover how it can revolutionize your approach to nutrition and health.

Unveiling the Enigmatic World of Dietary Fiber

In the intricate tapestry of nutrition, there exists a mysterious and enigmatic character known as dietary fiber. This enigmatic substance is a type of carbohydrate, a riddle to our digestive system, for it remains indigestible, slipping through the grasp of our body's absorption. Wander through the bountiful realms of vegetables, fruits, cereals, and whole grains, and you shall encounter this elusive entity. Often donned with the monikers 'Roughage' or 'Bulk,' dietary fiber is a silent sentinel within plant-based foods. It embarks on a journey through our stomach and intestines, virtually untouched and unchanged, like a cosmic explorer charting the uncharted territories of our digestive cosmos

Types of Dietary Fiber:

  • Soluble Fiber: This type of fiber dissolves in water to form a gel like material. Food moves through Gastrointestinal tract ( GI tract) which is known as peristaltic movement which passes food further. It absorbs water and forms a gel. It also regulates the gastric movement and keeps you going easily. It helps you to do bowel movements. It promotes the feeling of satiety. For e.g: oats, legumes, vegetables
  • Insoluble fiber: This type of fiber promotes the movement of material through the digestive system and increases stool bulk. So, it benefits those who struggle with constipation or irregular stools. For eg: Potato, beans and nuts.

Benefits of Including Dietary fiber in your diet:

  • Improves Digestive Health:  From the moment the food is swallowed until waste is eventually expelled out of the intestine, the muscles lining the digestive system massages the food down the digestive tract. Soluble fiber nourishes the gut bacteria and contributes to the healthy gut microbiome.
  • Lowers the Risk of Heart disease: Soluble fiber is evident that it lowers the cholesterol levels and reduces the risk of heart problems. They help by binding the bile acids and then excreting them from the body which helps in reducing the risk of stroke and other heart related problems.
  • Controls the Weight: High fiber keeps you feeling satiety which leads to less calorie intake. Therefore, soluble fiber forms the gel which slows down the emptying of the stomach. Fiber rich food involves more chewing and adds a sense of satisfaction.
  • Blood sugar Regulation: Fiber delays the absorption of sugar from intestines which eventually prevents the sharp increase in the insulin levels and maintains the blood sugar levels.
  • Reduces the risk of cancer: By preserving the healthy environment in the colon, insoluble  fiber plays a critical role in preventing diverticulitis and colorectal cancer. By increasing the stool size, dilution of potential carcinogens in the diet and shortened the colon transit time, fiber is thought to lower the risk of bowel cancer.
  • Improves Gut health: Fiber serves the prebiotic, feeding the good bacteria in the gut that are essential for a healthy digestive system and immune system.

How much fiber do we need ?

Recommended daily fiber intake for adults:

  • Men: 30g of fiber each day
  • Women- 25g of fiber each day

Recommended daily fiber intake for Children

  • Children (4-8 years)- 18g
  • Girls (9-13 years)- 20g
  • Girls (14-18 years)- 22g
  • Boys (9-13 years)- 24g
  • Boys (14-18 years)- 28g

Incorporating Fiber in the Diet:

  •  Choose whole grains: Always choose whole grains like quinoa, oats, brown rice, barley, whole wheat pasta.
  • Good amount of Fruits and Vegetables: Incorporate the colorful assortment of fruits and vegetables onto half of your dish. Snack on raw veggies and consume fruits in its peel whenever you can.
  • Love for Legumes: Bean, lentils and other legumes can be consumed in soups, salads and major courses.
  • Add on Nuts and Seeds: Adding more fiber to your smoothies, yogurt, or any other breakfast meal top with chia seeds, flax seeds, pumpkin seeds and many other nuts for better taste and fiber too.
  • Gradual Increase of Fiber in diet: If you are consuming less fiber from your meals then you can start with baby steps of having fruits and vegetables and then gradually increase your fiber intake.

To conclude, dietary fiber is oftenly under-appreciated nutrient that plays a vital role in our body. The people who don't eat fruits and vegetables and suffer from constipation can gradually start with baby steps of incorporating the fiber in their diet through salads, legumes, fruits and vegetables  which will enhance the quality of your health and embark on a journey towards a healthy life.


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