"Increase your fiber intake' is a phrase you have probably heard before. However, do we ever realize why fiber is so beneficial to our health?

Dietary fiber, sometimes called roughage or bulk, refers to the components of plants that our body cannot digest or absorb. Unlike other meal components such as lipids, proteins, or carbs, the body does not digest fiber broken down and absorbed. Instead, it goes through the stomach, small intestine, and colon largely undamaged before exiting the body.

Dietary fiber, which is mostly found in fruits, vegetables, whole grains, and legumes, is well recognized for its ability to prevent and treat constipation. On the other hand, fiber-rich meals can help maintain a healthy weight while also lowering the risk of diabetes, heart disease, and certain types of cancer.

Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. It dissolves in water to form a gel-like material that can help decrease blood cholesterol and glucose levels, whereas Insoluble fiber aids in the passage of food through the digestive tract, increasing stool volume and alleviating constipation. Insoluble fiber can be found in whole wheat flour, wheat bran, nuts, beans, and vegetables, including cauliflower, green beans, and potatoes.

  Daily Fiber Recommendation

Fiber is vital in diabetic meal planning since diabetes increases the risk of cardiovascular disease. Fiber, according to research, can lower the risk of cardiovascular disease, insulin resistance, obesity, colon cancer, and other cardio-metabolic illnesses.

Fiber can help lose weight by lowering blood cholesterol and blood pressure. It can also help to control weight. High-fiber meals are complete, and most have a low glycaemic index (GI), which means they can help control hunger while having a lower impact on blood glucose levels than other foods. Significantly soluble fiber can assist patients with diabetes in controlling their blood sugar levels by slowing the absorption of sugar. Insoluble fiber, which is found in a balanced diet, may help to lower the risk of Type II diabetes.

Fiber is only found in plant-based meals, and high-fiber diets are low in fat and calories. Adding lipids (Cheese, Butter) to vegetables can raise the fat and calorie content. To maintain diet heart-healthy, steam vegetables and season with herb spices or low-sodium broth instead of butter or oil.

According to the Centers for Disease Control and Prevention (CDC), high-fiber foods take longer to chew, giving our bodies more time to recognize when we are full and perhaps reducing overeating and digestion takes longer and blood sugar levels rise more slowly. Fiber keeps us fuller for longer by allowing water to remain in our stomach and intestines.

Fiber-rich meals are beneficial to our health. However, consuming too much fiber too soon might result in intestinal gas, bloating, and cramps. Over a few weeks, gradually increase our fiber intake. This gives our digestive system's natural bacteria time to acclimate to the change. Drink plenty of water as well. Fiber works best when it absorbs water, resulting in a soft, thick stool.

Bhagyashree Hatti
M. Tech (Food Technology)
Quality Assurance and R&D