Biscuits with extra Fibre, Fortified Atta with fibre, Kellogs with extra fibre scream the ads..
Why has “Fibre” suddenly become as the selling point in all health foods today?
Because- Dietary Fibre plays an important role in keeping our body healthy and processing of food looses almost 40% of fibre content.
But wait, ever wondered why you never heard about fibre before the onset of diet or health fads?
It’s because of the changing food habits in India. From eating whole grain atta to eating lots of vegetables we have shifted to eating breads, readymade juices for breakfast, polished rice for lunch and packaged chips as snacks.
No wonder then we have problems of constipation, bowel problems, high cholesterol, Weight loss and high blood sugar. Yes, Fiber plays an important role in helping all of these.
The Basics:
Fibre actually is of two types depending on how it reacts with water.
Soluble fibre or Viscous Fibre, when mixed water it forms a gel like substance. It reduces cholesterol and improves insulin sensitivity.
Insoluble Fibre does not absorb or dissolve in water. It passes through our digestive system in close to its original form. It aids digestion and excretion.
Both of them should be present in your diet. While it's not necessary to track, a 3:1 ratio of insoluble to soluble fiber is typical.
Now, the functions in details:
Weight Loss:
Fibre in itself contains no calories; what’s more that it prevents us from adding weight. Fiber adds bulk to whatever we eat. We take longer to chew fibrous food and the brain takes at least 20 minutes to register we are full and hence we end up eating less. Also it stays in the stomach for long making us feel full for long. Thus a regular intake of fibre prevents you from over eating and gaining weight.
Reducing Blood Glucose level:
As Fibres take a long time to digest, it decreases the rate at which glucose is absorbed after a meal. It also plays an important role in our body’s reaction to insulin. As a result it helps in prevent type 2 Diabetes.
Decreases the cholesterol:
There are certain fibres which can be digested; these bind themselves to the dietary cholesterol which decreases the amount of Cholesterol absorbed in the body. So it prevents clogging of arteries and heart disease.
Bowel Movement:
The fibre accompanying the food we eat that cannot be digested goes to the intestine. There are some fibers which are fermented by the microbes in the gut to fatty acids which are useful for the maintenance of healthy intestine, liver and kidneys.
Fibers that are not fermentable in the large intestine help maintain bowel regularity by increasing the bulk of the feces and helping you to pass the feces faster.
Now, for the sources of fibres…
There are products today which claim to be rich in fibre, but why source fibre from other products when nature already has better options?
For Soluble Fibres or Viscous Fibre- Oats or Jav in hindi, legumes (beans, peas, and soybeans), apples, bananas, berries, barley, some vegetables, and Psylluim or Isab gol.
For Insoluble -Whole grains, wheat bran, brown rice, Ragi, Bulgur or Dalia, seeds, and vegetables like carrots, cucumbers, zucchini, celery, tomatoes, carrots and lettuce.
Caution:
Don’t overdo your Fibres - warns Nutritionist Shweta Iyengar “excessive fibers can cause you to feel full, hence you would consume less of proteins which would leave with a feeling of fullness and rob your body of nutrients”. The other problems could be cramps, gas, bloating, and diarrhea. It is advisable to gradually start increasing the amount of fibre so that the microbes in the intestine could get used to it.
Remember: Cutting, Peeling Fruits and Vegetables reduce the fibre content in it and brings down the nutritious content. Avoid Drinking Fruit and vegetable juices as most of the nutrients are already lost due to contact with air and there is little fibre content.
Best way to eat any fruit is to bite in it and best way to preserve fibre in vegetables is to not overcook it.
Eating fibre rich diet is shown to reduce risk of Colon Cancer, Diabetes Type-2, Heart disease and obesity. With urban lifestyle it is difficult to get access to all natural food items but atleast“30-40% of our food requirements should at least come of natural foods” says Dr. Shweta Iyengar.
So what are you waiting for?? Take that apple and bite into it.
