Dietary Fiber , key facts, its importance with best sources

 Dietary Fiber , key facts, its importance with  best sources.

What is Dietary Fiber? Dietary fiber, also known as roughage or bulk, consists of the parts of plant foods that your body can’t digest or absorb. Unlike fats, proteins, or carbohydrates, which your body breaks down and absorbs, fiber remains relatively intact as it passes through your stomach, small intestine, and colon, eventually exiting your body. There are two main types of dietary fiber:

1. Soluble Fiber:

   • Dissolves in water to form a gel-like material.
   • Found in foods like oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
   • Benefits include lowering blood cholesterol and glucose levels.

2. Insoluble Fiber:

   • Does not dissolve in water.
   • Promotes movement through your digestive system and increases stool bulk.
   • Good sources include whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes.

Benefits of a High-Fiber Diet:

1. Normalizes Bowel Movements:

   • Increases stool weight and size, making it easier to pass.
   • Helps prevent constipation.
   • Absorbs water and adds bulk to stool, which can also help solidify loose, watery stools.

2. Maintains Bowel Health:

   • Lowers the risk of hemorrhoids and diverticular disease (small pouches in the colon).
   • Some fiber is fermented in the colon, potentially preventing colon diseases.

3. Lowers Cholesterol Levels:

   • Soluble fiber (found in beans, oats, flaxseed, and oat bran) may reduce total blood cholesterol levels by lowering “bad” (LDL) cholesterol.
   • High-fiber foods may be helpful in reducing blood pressure and inflammation

Sources of Dietary Fiber:

• Fruits, vegetables, whole grains, legumes (beans, peas, lentils), and nuts are excellent sources of fiber.Here are some fiber-rich foods that you can incorporate into your diet:

  1. Fruits:

     • Berries: Raspberries, blackberries, and blueberries.
     • Apples: Especially with the skin on.
     • Pears: With the skin.
     • Mangoes: A mango has a good amount of fiber i.e. about 5 grams 
     • Guavas: One cup of guava contains approximately 9 grams of fiber.

  2. Vegetables:

     • Broccoli
     • Carrots
     • Spinach
     • Artichokes
     • Collard greens
     • Beets
     • Swiss chard
     • Acorn squash
     • Green peas
     • Parsnips
     • Dark leafy greens

  3. Legumes:

     • Lima beans
     • Kidney beans
     • Chickpeas (garbanzo beans)
     • Lentils
     • Black beans
     • Split peas

  Remember to gradually add high-fiber foods to your diet and stay hydrated!