Dietary fibre is also called as roughage and is essentially the undigested component of our food intake without any absorption. They are resistant to digestion by the digestive juices and do not contribute to the calorie intake of our diet. Nonetheless, it’s the most important aspect of our diet, which almost single handedly maintains our gut health. Inadequate fibre intake predisposes us to a lot of GI problems and chronic sufferings.
The recommended daily fibre intake is between 20-35g, however, we don’t need meet the needs in our daily diet. A major portion is plant based products, but, we need to get to know more about them in detail.
There are two types of fibres- soluble and insoluble.
Soluble fibres are those that dissolve in water. It dissolves in water and forms a gel like consistency, thicker, which helps in digestion, nutrient absorption as well as in regulating bowel movements. PECTIN is the most commonly known soluble fibre, which is present in many foods. Soluble fibres generally slow down the process of digestion and absorption of sugars, so, it indirectly helps in maintaining the blood sugars as well.
Insoluble fibres are those that do not dissolve in water, and help in moving the food faster though the GI tract. It adds bulk to the stools and has a laxative effect .
| SOLUBLE FIBRES | INSOLUBLE FIBRES |
|---|---|
| Fruits | Barley |
| Vegetables | Brown rice |
| Grains | Brocolli |
| Nuts | Zuchini |
| Black beans | Dark leafy vegetableS |
| Avocado | Root vegetable |
| Sweet potato | Whole wheat |
| Lentils | Whole grains |
| Flax seeds | |
| Sunflower seeds | |
| Oats |
Soluble fibres
- Stays fuller longer
- Improves blood sugars and blood cholesterol
Insoluble fibres
- Maintains colon health
- Eases and prevents constipation
So , we need to have a mindful eating habit and make sure to have a good proportion of both the types of fibres and find the right balance.
“HEALTHY EATING = HEALTHY LIFE”