Importance of Fiber in Diet
This blog is all about the importance of fiber in our diet. So let's start with the general introduction of fiber and its importance in our diet . Should we take it or not and what are their benefits ?
Fiber is type of carbohydrate that our body can't digest easily . As we know mostly carbs are broken down into sugar molecules and easily digestible but the fiber cannot be broken down into sugar molecules and it passes through the body undigested.
Basic requirements of Fiber
- The basic requirement of fiber is about atleast 25 to 35 grams per day for the good health.
Fiber is usually found in three forms in our diet. This maybe soluble fiber ,insoluble fiber and resistant starch. The best sources of their diet are as following :
- Soluble fiber : fruits, vegetables , oats, barley and legumes.
- Insoluble fiber : Wholegrain breads and cereals , nuts , seeds and wheat bran.
- Resistant starch : Undercooked pasta , under ripe bananas , cooked and cooled potato and rice.
Eating a variety of plant based foods will help you to get enough fiber each day. This usually includes choosing whole grain or high fiber varieties of grain based foods etc.
Benefits of a high-fiber diet
A high-fiber diet:
- Lowers cholestrol levels : soluble fibers found in beans , oats , flaxseeds and oat bran may help lower total blood cholestrol levels by lowering low density lipo-protein. some studies have also shown that high fiber foods may have heart health benefits too such as reducing blood pressure and inflammation.
- Helps control blood sugar levels. Soluble fiber can slow the absorption of sugar and help improve the blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
- Helps you live longer. Studies suggest that increasing your dietary fiber intake especially cereal fiber is associated with a reduced risk of dying from cardiovascular disease and all cancers.
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