Both soluble and insoluble diet fibres are crucial for your overall development and nourishment. From gut modality to inflammation reduction, a fibre rich diet can have many benefits for your physical well-being. Let’s dive deep into the subject and learn more about the importance and types of dietary fibre foods.
WHAT IS DIETARY FIBRE?
Roughage or bulk, another name for dietary fibre, refers to the components of plant foods that your body cannot digest or absorb. Fibre isn't processed by your body like other meal ingredients such as lipids, proteins, or carbohydrates, which break down and get absorbed. Instead, it exits your body through your colon, small intestine, and stomach, largely undamaged. Hence, high fibre diet foods play a vital role in your bodily development.
HEALTH BENEFITS OF DIETARY FIBRE
GUT MOTILITY:-The influence on intestinal motility and constipation prevention may be the most well-known positive effects of diet fibre. Many clinical trials state that “Dietary fibre foods can also help people with chronic constipation and those with IBS [irritable bowel syndrome].”
PLAYS ROLE IN MAINTAINING BODY WEIGHT:-Supplementing with diet fibre may help people lose weight by reducing their eating and snacking habits. However, intake of a high fibre diet may be especially essential for the obese population independent of changes in body weight because of the elevated metabolic and cardiovascular risk associated with obesity and the obvious metabolic benefits of dietary fibre.
REDUCES INFLAMMATION:-Low dietary fibre intake has been proposed as a risk factor for systemic and localised chronic inflammation. Therefore, it is suggested to include fibre in your daily diet.
GOOD FOR CARDIO-VASCULAR HEALTH:-It's vital to consider that connections between dietary fibre foods and favourable insulin sensitivity, body composition, hunger control, and diversity and viability of the gut bacteria also have an impact on overall rates of cardiovascular disease (CVD).
HELPS DEPRESSION:-Consuming enough dietary fibre seems to decrease one's chance of developing depression. It has been suggested that inflammation may mediate the association between diet fibre and depression. Additionally, a high fibre diet may alter the concentrations of some neurotransmitters, which, in turn, may lower the risk of the onset of depression.
TYPES OF DIETARY FIBRE:-
Dietary fibre in food is categorised as soluble (dissolves in water) and insoluble (does not dissolve) fibres.
Soluble dietary fibre: -
A soluble dietary fibre breaks down in water to create a gel-like substance. It can aid in lowering blood sugar and cholesterol levels. Oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium all contain soluble fibre.
Insoluble dietary fibre:-
Those who experience constipation or irregular stools may find this sort of fibre helpful since it encourages the passage of material through your digestive tract and improves stool bulk. Insoluble fibre can be found in abundance in whole-wheat products including flour, wheat bran, nuts, beans, and vegetables like potatoes, cauliflower, and green beans.
YOUR IDEAL FIBRE OPTIONS / FOOD SOURCES OF DIETARY FIBRE
You might need to increase your intake of fibre if you aren't receiving enough of it every day. High fibre diet foods can help you develop a healthier lifestyle. Good sources of dietary fibre are:-
- Legumes (peas, soybeans, and other beans)
- Oats, rye, chia, barley
- Several fruits, including figs, avocados, plums, prunes, berries, ripe bananas, and the peel of citrus fruits, apples, quinces, pears, and figs.
- Several vegetables, including celery, carrots, brinjal, tomatoes, and broccoli
- Sweet potatoes and onions are examples of root vegetables and tubers (skins of these are sources of insoluble fibre also)
- Flax seeds with the husk from psyllium seeds, a mucilage-soluble fibre.
- wholesome grains
- Corn and wheat bran
- Beans and other legumes, such as peas
A fibrous diet is beneficial to your health in many ways. However, introducing too much fibre too soon might cause abdominal bloating, cramps, and intestinal gas. Gradually adding more fibre to your diet over a few weeks will lead to positive health benefits. Looking for a quick high dietary fibre recipe? Make this oat bean bowl in minutes and see your kids smile.
This enables your digestive system's natural microorganisms to adapt to the shift. However, if dietary adjustments are insufficient for you or if you suffer from problems like constipation, diarrhoea, or irritable bowel syndrome, you may still require a fibre supplement. Before taking fibre supplements, consult with your doctor or dietitian.
Department of Clinical Nutrition, German Institute of Human Nutrition Potsdam-Rehbrücke, Arthur-Scheunert-Allee 114-116, 14558 Nuthetal, Germany.
- Castro-Quezada I., Flores-Guillen E., Nunez-Ortega P.E., Irecta-Najera C.A., Sanchez-Chino X.M., Mendez-Flores O.G., Olivo-Vidal Z.E., Garcia-Miranda R., Solis-Hernandez R., Ochoa-Diaz-Lopez H. Dietary Carbohydrates and Insulin Resistance in Adolescents from Marginalized Areas of Chiapas, Mexico. Nutrients. 2019;11:3066. doi: 10.3390/nu11123066. [PMC free article] [PubMed] [CarossRef] [Google Scholar]
- Reynolds A.N., Akerman A.P., Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020;17:e1003053. doi: 10.1371/journal.pmed.1003053. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
- Dhingra D, Michael M, Rajput H, Patil RT (2012) Dietary fibre in foods: a review. J Food Sci Technol 49(3):255–266. doi:10.1007/s13197-011-0365-5
- Tungland B, Meyer D (2002) Nondigestible oligo- and polysaccharides (dietary fiber): their physiology and role in human health and food. Compr Rev Food Sci Food Saf 1(3):90–109