Fibres are polysaccharide (complex carbohydrates), that cannot be digested and thus, do not provide energy. They play an important role in the diets as the main contributor to dietary fibre (roughage).
Fibre helps in managing the weight, lowers cholesterol, keeps the bowel movements regular and reduces the odds of getting diabetes and heart disease. A deficiency of fibre can lead to constipation, haemorrhoids and elevated levels of cholesterol & sugar in the blood. However an excess of fibre can lead to bowel obstruction, diarrhoea or even dehydration. Individuals who increase their intake of fibre should also increase their intake of water.
Dietary fibre is found only in plant products that is nuts, whole grains, legumes, fruits and vegetables. High fibre foods include bran, broccoli, cabbage, berries, leafy greens, celery, squash, beans, mushrooms, and oranges. Dietary Fibre is of two types, Soluble and Insoluble.
Soluble fibre is “soluble” in water. When mixed with water it forms a gel-like substance and swells. Soluble fibre has many benefits including moderating blood glucose levels and lowering cholesterol. The scientific names for soluble fibres include pectin, gums, mucilage, and some hemicelluloses. Good sources of soluble fibre include oats and oatmeal, legumes (peas, beans, and lentils), barley, fruits and vegetables (especially oranges, apples and carrots).
Insoluble fibre does not absorb or dissolve in water. It passes through our digestive system in close to its original form. Insoluble fibre offers many benefits to intestinal health, including a reduction in the risk and occurrence of haemorrhoids and constipation. The scientific names for insoluble fibres include cellulose, lignin and also some other hemicelluloses. Most of insoluble fibres come from the bran layers of cereal grains. The current recommended total dietary fibre intake is 25 to 30 grams. However, many health practitioners recommend that for optimal health benefits fibre intake be increased to 40 to 60 grams per day.
Suggestions for 10 grams of Dietary Fibre:
Grains: 1 cup Rolled Oats/1 cup whole grain cereal/3 cups puffed wheat/4 slices whole wheat bread/113g of popcorn
Vegetables: ½ cup mixed beans/½ cup pea, lentils/2 cup soybeans/3 cups steamed veg/4 servings mixed salad/4 large carrots/4 cups sunflower seeds/5 cups raw cauliflower/1 cup peanuts
Fruits: 5 Apple/6 Oranges/113g Blackberries/3 Pears/3 Bananas/4 Peaches/10 Dried figs/20 Prunes
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