Healthy Eating with Dietary Fiber

Healthy Eating with Dietary Fiber

Healthy food supports a healthy body and mind. Healthy food can be nutrient-rich, packing all the goodness a food can provide to the body. But for good health do we need different types of food components only? No, we need something which besides boosting our health can also make our body function better. One such food component that has the goodness of nutrition and can be taken without thinking about calories or side effects is dietary fiber. It is no wonder that nature has bestowed us with various types of fibrous food or dietary fibers that improve health and everyday body functions like digestion. They can provide long-term health benefits if taken regularly in our diet.

Dietary fibers

Dietary fiber is a group of compounds found in plants that cannot be completely digested. They are mainly carbohydrate and their analogs that pass relatively unchanged through our stomach and intestines during the process of digestion. As they are made up of the indigestible parts or compounds of plants their main role is to keep the digestive system healthy. Dietary fiber is found in wholegrain, cereals, fruits and vegetables as they are beneficial to our health and reduce our risk of disease.

Dietary fiber is now recognized as the sixth major nutrient after protein, carbohydrates, fats, vitamins and minerals principally composed of plant cell walls. It also includes components obtained from cell walls like cellulose, pectin, and lignin.

They are resistant to digestion and absorption in the human small intestine but have complete or partial fermentation in the large intestine.

Role of Dietary Fibers

Digestion:

Dietary fibers are also known as Roughage and have a great role in health, well-being and relief from some common ailments. They help our body to get rid of undigested food and provide ease from constipation. They do not provide any nutrients to our bodies. We get dietary fiber from vegetables, fresh fruits, whole grains and Pulses.

Dietary fiber adds bulk to your diet and acts as tummy filler food and in the process makes you feel fuller faster. It helps in speeding the passage of food through the digestive system and provides relief from irritable bowel syndrome.

Heart health:

 An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40% lower risk of heart disease. Increased fiber intake can lower blood cholesterol and reduce the risk of heart disease. Eating roughage can also help you to regulate your blood pressure.

Weight management:

Fiber supplements have been shown to enhance weight loss among obese people. This is due to certain types of fiber increases feelings of fullness. Anything that reduces your appetite can decrease your calorie intake. With less appetite, you may lose weight without even having to think about it. Dietary fibers prevent obesity through the reduction of hunger and prolongation of satiety. Fiber is often believed to suppress your appetite. Dietary fiber helps promote weight loss because it's filling while also being low in calories. And when you eat more high-fiber foods, you have less room in your diet for foods that are not as nutrient-dense, such as refined carbohydrates

Blood sugar control:

Certain types of dietary fiber may help to slow the body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control. This aspect could be particularly important for those people suffering from diabetes. It controls your blood sugar as the body is unable to absorb and break down fiber, it doesn't cause a spike in blood sugar the way other carbohydrates can.

Protection against colon cancer:

Fiber-rich food cleans your colon, acting like a scrub brush. The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer. Even for those who are going through cancer treatment, there are certain medications for nausea and pain that cause constipation. Eating a fiber-rich diet helps in overcoming intestinal ailments, food whole wheat, whole grains, wheat bran, nuts, seeds, barley, couscous, zucchini, broccoli, cabbage, dark leafy greens, grapes, root vegetable skins, brown rice, tomatoes and green beans are good sources of insoluble fiber.

Side effects of dietary fibers

Eating too much fiber can cause bloating, gas, and constipation. These side effects may occur if a person consumes more than 70 grams of fiber a day. This is uncommon but may happen if someone is following a vegan, raw, or whole-food diet. Dietary fibers can be consumed no more than 25-35 grams per day.

Source of Dietary Fibers

Fiber comes in two varieties, both beneficial to health:

Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeals, chia seeds nuts, beans, lentils, apples, bananas and blueberries.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.

Whole grain food

The dietary fiber content of whole grains is very different from other grains. Whole grains of cereals and pseudo-cereals are rich in both soluble and insoluble functional dietary fiber. Whole wheat, whole oats, rye, millets and corn can all be consumed as a rich source of dietary fiber. Whole grains provide fiber, vitamins, minerals and other nutrients. Whole-grain foods are best to help control cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.

Fresh fruits and vegetable

A diet rich in vegetables and fruits is a great source of fiber. It can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and lower the risk of eye and digestive problems. It also has a positive effect on blood sugar, which can help keep appetite in check.

Pears and apples with their skin, kiwi, blueberries, strawberries, raspberry and avocado are great fibrous fruits and a good source of vitamins and minerals. Banana is full of fiber and vitamins and is a go-to fruit if you have digestion-related problems. Similarly, vegetables like cauliflower, bitter gourd, carrot, beetroot and broccoli are always helpful for your health and provide wholesome nutrients and fiber.

Leafy vegetable

Leafy green vegetables like spinach, lettuce and microgreens are an important part of a healthy diet. They are full of nutrients like vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can bring multiple health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.

Legumes and Pulses

Beans and legumes are rich in plant protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients but with lower iron levels and no saturated fats. Beans like white beans, kidney beans, lentils, peas and black gram are nutrition-rich and can be satiating due to their fiber content.

How to add fiber to your diet

You need at least 30 grams of fiber a day to get its positive effect. You can boost your daily fiber intake by making a variety of small changes:

1, For breakfast choose a high-fiber breakfast cereal, remember to eat one banana in the morning.

2, Eat fruits and vegetables with the skins on, as the skins contain lots of fiber. Try to eat 4.5 cups of vegetables and 4.5 cups of fruit each day.

3, Add beans or lentils to salads, soups, and side dishes.

4, Replace white breads, white rice and pastas for whole wheat grains like barley, millet, amaranth and brown rice. Use multigrain brown bread instead.

5, Snack on crunchy raw vegetables or a handful of almonds, walnuts and pistachios instead of chips and crackers.

6, If unable to meet the daily requirements of fiber, consider using fiber supplements like psyllium husk.

Eating a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts and seeds will help you reach the fiber recommendation of 25-35 grams daily. Start caring for your health and enjoy life,