Dietary Fibre :- Powerful source to keep you fit

The human digestive system is complicated, its designed to masticate, digest, absorb and expel food from our body. Different part of our body have different jobs cut out and just like a factory machine what we consume needs to move at the right speed from one body part to other. That where dietary fiber has a major role to play.

Source of fibre foods

How fibre helps?

  • Your bowels
  • Your digestive system
  • Your blood sugar
  • Your heart
  • Your weight.

Fibre is also known as roughage. Advantages of eating high fibre food has immense benefits. Nature has given foods that are good source of fibre.

Our body requires 2 types of fibres.

  1. Soluble Fibre
  2. Insoluble Fibre

Fibre is found in foods that come from plants. Foods such as meat, fish and dairy products don’t contain any fibre.

Soluble Fibre

This type of fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels.

Foods rich in soluble fibre:

  • Apples
  • Carrot
  • Celery
  • Oranges
  • Oatmeal Flaxseeds (Alshi in Marathi)
  • Nuts
  • Cucumber
  • Beans
  • Psyllium

Insoluble fibre

This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Foods rich in insoluble fibre:

  • Broccoli
  • Root vegetable skins (Potato with skin)
  • Dark green leafy vegetables
  • Brown rice
  • Barley
  • Cabbage
  • Green beans
  • Cauliflower
  • Whole- wheat flour
  • Wheat bran

Why should one eat a high fibre diet?

• Fibre adds bulk and takes longer time to get processed in the body. Fibre takes up space in our stomach, making us feel full for longer. This can be help to lose weight.
• Fibre is well known for sustaining regular bowel movements and helping to prevent constipation as it stimulates the digestive system.
• Fibre is useful for maintaining healthy colon function and high fibre diets may help prevent colon cancer.
• People who eat a lot of fibre are more likely to be slimmer and less likely to put weight on than those who eat less fibre.

Each type of fibre helps your body in different ways .So a normal, healthy diet should include both soluble and insoluble fibre types.

Note: If you need to increase fibre intake, its important you do it gradually. A sudden increase in dietary fibre may make you feel bloated and may cause stomach cramps.

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