Dr. RAS Naidu, PhDAre you suffering from constipation or overweight or obesity or any other metabolic disorder?
In this blog you will find that consumption of fibre-rich food keeps you away from gastric, intestinal, and mental discomfort and improves heart health and reduces body weight.
Everyday go – Regularly do – Carry out daily – Do on a daily basis
Health authorities worldwide recommend a diet rich in dietary fibers (DF) based on consistent findings that dietary fibers are associated with reduced incidences of major non-communicable diseases, including obesity, type 2 diabetes, cardiovascular disease, and colorectal cancer.
Dietary fiber (DF):
It is defined as non-digestible carbohydrates plus lignin. Whole grain cereals, pulses, fruits, vegetables and potatoes are the main sources of dietary fiber. The recommended daily intake of average dietary fiber is 10 to 20 g for young children, 15 to 30 g for adolescents, 16 to 29 g for adults.
Effects of diet low in fiber:
May cause diseases such as diabetes mellitus, stroke, colon and rectum cancer (CRC), and ischemic heart disease (IHD).
Types of dietary fiber:
Soluble fiber: dissolves in water, forming a gel-like substance that can help lower blood cholesterol and glucose levels. Sources: Oats, apples, and beans.
Insoluble fiber: Does not dissolve in water and add bulk to stool, aiding in regular bowel movements. Sources: Whole grains and vegetables.
The soluble to insoluble fiber ratio varies significantly among foods. While whole grains like oats and barley are high in soluble fiber, foods like wheat bran, brown rice, and vegetable skins are rich in insoluble fiber. A diverse diet including a variety of these foods will help balance both types of fiber, contributing to overall digestive health, cardiovascular benefits, and metabolic regulation.
Ratio of Soluble to Insoluble DF (approximate %):
- Citrus Fruits(67:33)
- Oats (58: 42), Barley (53:47)
- Legumes (33:67)
- Apples (with skin (35:65)
- Vegetables (27:73)
- Seeds (23:77)
- Nuts(17:83)
- Fruit Skins (15:85)
- Wheat Bran (8:92)
- Brown Rice (8:92)
Total Fiber% (Soluble Fiber% + Insoluble Fiber%):
- Fenugreek seeds: 47.55 (19.92+27.63)
- Coriander seeds: 44.81 (8.54+35.27)
- Oyster mushroom: 39.12 (3.48+35.64)
- Linseeds: 26.17 (4.33 +21.83)
- Bengal gram whole: 25.22 (2.52 +22.70)
- Field Bean, white: 22.99 (5.54 +17.45)
- Red gram, whole: 22.84 (3.15+19.69)
- Soybean, white: 22.63 (5.59 +17.04)
- Black gram, whole: 20.41(4.94 +15.47)
- Green gram, whole: 17.04 (2.44+14.59)
- Curry leaves: 16.83 (3.02+13.81)
- Barley: 15.64 (5.66+9.98)
- Maizedry:12.24 (0.94+11.29)
- Wheat flour, atta: 11.36 (1.63+9.73)
- Ragi: 11.18 (1.67+9.51)
- Jowar: 10.22 (1.73+8.49)
- Amaranth seed : 7.47 (1.67+5.80)
- Sapota : 9.60 (1.14+8.46)
- Dates, dry: 9.10 (1.53+7.57)
- Guava, white flesh: 8.59 (1.45+7.14)
- Avocado fruit: 6.69 (1.42 +5.26)
- Tapioca : 4.61 (0.76+3.85)
- Chillies, green: 5.13 (1.34+3.79)
- Banana, ripe, poovam: 2.33 (1.04+1.29)
- Sugarcane juice: 0.56 (0.16+0.4)
Health Benefits:
“DF mediated & Influenced Gut-brain axis health is neurological well-being”
Blood Sugar control: Soluble fiber can slow the absorption of sugar, prevents blood sugar spikes after meals and helps in long-term blood sugar management.
Heart health: Soluble fiber binds cholesterol in the intestine and remove it from the body.
Digestive health: Fiber adds bulk to stool to prevent constipation and improves laxation.
Effect on Blood Pressure: DF >28 g/day for women and >38 g/day for men lowers BP due to gut microbiota-derived metabolites called short-chain fatty acids.
Weight loss: Consumption of high-fiber foods causes a sense of fullness, satiety, and reduces weight.
As prebiotic: DF Produces beneficial bacteria in the gut which in turn produces short-chain fatty acids (SCFAs) that can improve gut health and immunity.
Immunity: Emerging research indicates that intake of inulin and certain soluble fibers enhances immune function in humans.
Anti-inflammation: Cereal fiber intake may lower levels of various inflammatory markers and lower risk of CVD.
Low energy of DF: 2 kcal/g ( Protein & Carbohydrate : 4 kcal/g and Fat 9 kcal/g)
Good sources of DF: Fruits (like apples and berries), vegetables (such as broccoli and carrots), legumes (like lentils and black beans), whole grains (such as oatmeal and whole-wheat products), nuts, and seeds.
Side effects of increasing fiber intake: Rapidly increasing fiber intake can lead to bloating, gas, and abdominal discomfort. It’s best to gradually increase fiber intake and drink plenty of water, as fiber absorbs water to aid in digestion and prevent constipation.
Examples of Branded products containing DF in the market:
- Metamucil’s psyllium husk supports digestive health and control blood sugar levels.
- Benefiber’s wheat dextrin promotes gut health and prevents constipation.
- FiberCon’s calcium Polycarbophil, as bulk-forming laxative relieves constipation.
- Citrucel’s methylcellulose helps in reducing bloating and is less likely to cause gas.
- Heather’s Tummy Fibre’s organic acacia Senegal designed for people with IBS, it helps regulate bowel movements.
- Sunfiber’s partially hydrolyzed guar gum helps with digestive regularity without causing excess gas.
- NOW Fiber-3‘s Organic blend of flax seed, acacia, and psyllium support healthy digestion.
Dietary fibers provides many benefits to the body. High-fiber foods effectively reduce the risk of disease. However, excessive fiber consumption can cause digestive problems (flatulence and abdominal cramps) or may affect the absorption of essential minerals from foods (iron, zinc or calcium). In order to lead a healthy, a combination of stress-free lifestyle, moderate exercise and a balanced diet rich in fiber is essential. Combination of whole grains, fruits, and vegetables provides both types of fibers for weight management. Supplements can be useful for those who struggle to get enough fiber through diet alone. A commonly suggested ratio for Soluble to Insoluble Fiber is 25-30% : 70-75%.
Fiber is your digestive system’s best friend
Don’t forget the fiber for a balanced diet
Eat greens for fiber up, feel best,& fuller longer
Boost your health with fiber-rich bite at a time
Fuel your gut with fiber for a smooth ride through the day
Disclaimer: The information provided in this blog is for general informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider or nutritionist or dietician for any health-related concerns.
