Despite being the talk of the town, the importance of fiber remains underrated. Keeping the benefits of an efficient bowel system aside, there’s just so much that a high-fiber diet can do for you. It is a heart hero and reduces the risk of stroke and hypertension. It can help you manage your weight by keeping you full for longer and curbing unwanted cravings. It can even regulate the speed of digestion and keep your blood sugar levels in check.
(Do I need to eat more fibre?)
What is fiber and how much do you need?
Fiber is any non-digestible, plant-derived carbohydrate that comes in two forms- soluble and insoluble. As the name suggests, soluble fibers mix with water from the food you eat and result in the formation of a gel in the stomach which helps prevent unwanted food components to get absorbed by the body. This means that soluble fibers reduce the production of cholesterol in our body. On the other hand, insoluble fibers are known as roughage and their main function is to make the stool bulky which makes it easier to excrete. This type of fiber doesn’t break down in the gut. Skipping your daily dose of fiber may lead to constipation.
According Dr. Ritika Samaddar, a Delhi based nutritionist, “Fiber is a very important part of our daily diet and we should include both types as it is very important to maintain a healthy balance. Soluble fibers are generally recommended to people suffering from diabetes or high sugar as they dissolve and keep the sugar level under control. Insoluble fibers help in losing weight and also maintain the smooth functioning of the gastric system. An average adult should take about 15 grams of fiber every day.”
Increasing fiber in your diet is easier than you think. Before you do, here’s a word of caution. While increasing your fiber intake don’t forget to keep your body well hydrated. Fiber tends to pull water into the intestines which makes it essential to increase your fluid consumption as well.
Written by Rohit
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