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Home > Dietery Fiber

Fiber which is referred as roughage is missing in todays over processed foods, the overabundance of saturated fats and dietary carbohydrates and lack of fiber in diet has drastically increased the risk of constipation, gastrointestinal disorders, cardiovascular disease, diabetes and colon cancers.

Fiber is mainly found in fruits. Vegetables, whole grains and legumes. Fiber is a part of plants food that humans can't digest. Fiber is of two types: - part of insoluble fiber is the chewy plant that does not dissolve in water. It forms a plant's structure and can be found in the outside tissues like fruit skins, stringy vegetable and crunchy whole grains. It soaks water like a sponge and by adding bulk it prevents constipation. It's also decreased speed by which food goes through system which makes to feel less hungry. Whole-wheat bread, wheat bran, rye most other whole grains, cabbage, beets, carrots, sprouts, turnip, cauliflower and apple skin are all loaded with insoluble fiber. Soluble fiber is found inside plants cell walls, it dissolves in water to form a sticky gel like substance. As it passes through the digestive systerri it binds dietary cholesterol and helps the body to eliminate it. Oats, beans, peas, rice bran, oat bran, citrus fruits, strawberries and apple pulp are some good sources of soluble fiber.

1. As fiber does not get digested by body therefore helps to reduce constipation.

2. It reduces the risk of hemorrhoids, irritable bowel syndromes and even colon cancers.

3. Soluble fiber lowers blood cholesterol levels.

4. Since fiber slows the absorption of sugar, it helps to improve blood sugar levels of diabetic patients.

5. Fiber reduces the risk of developing type 2 diabetes.

6. High fiber diet is always less energy dense and gives fewer calories for the same volume of food which helps in reducing weight.


Current recommendations suggest that adults need 20 to 35 grams of dietary fiber each day. Here are some easy ways to sneak more fiber into your diet:-

  • Start your day with a high-fiber breakfast cereal, opt for cereals with "bran" or "fiber" in the name or add a few table spoons of unprocessed wheat bran to wheat flour.
  • Eat more of whole grains and whole grain products. Have brown rice, barley, whole wheat pasta and oatmeal instead of refined flour.
  • Switch to whole wheat or whole grain breads.
  • Eat more beans. They offer loads of soluble fiber and lots of plants proteins, include them in soups, stews and salads.
  • Fill your diet with raw vegetables and fruits if possible, eat with the skin as they contain lots of insoluble fiber, have less juices.
  • Make the snacks count. Fresh and dried fruit, raw vegetables and low fat popcorn and whole grain crackers are all good choices.

High fiber is good for health but it should be introduced slowly and gradually into diet. Too much fiber too quickly can cause intestinal gas, abdominal blocking and cramping.

There it is recommended to increase fiber in diet over a period of few weeks. This allows the natural bacteria in digestive system to adjust to the change. More water should be consumed as fiber works best when it absorbs water.

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