Importance Of Fibre In Diet

Fibre is also known as roughage, fibre  is a component of food that is more or kess indigestible and can be found in all fruits, vegetables and whole grains. Fibre can be either insoluble( the less digestive bran fibre) or soluble( cellulose fibres from fruits and vegetables). For good health, you need both types of fibres in your diet.

Fibre is important to your body because it helps with the proper functioning of the intestinal tract as it speeds the elimination of waste products. It is a natural laxative and alleviates constipation. Those suffering from constipation should have a rich fibre diet. In addition, a rich fibre diet prevents against colon cancer, as there is less exposure of cancer causing agents to the intestinal tract.

Individuals with diabetes may also benefit from a high fibre diet since it modulates the rate at which glucose enters the blood and prevents increases in blood levels of sugar and insulin. Soluble fibre may also help  to reduce cholesterol levels. Because fibre is filling, it provides a sense of satiety with far fewer calories than fat, thus controlling obesity and hypertension. A research done by the US-based Nurses Health Study found that the risk of heart attack was significantly lower among women wo consumed an average of 23 grams of fibre.

Sources of fibre

Whole grain bread and cerals; raw fruits and berries such as apples, plums, cherries, grapes, oranges, bananas, apricots, strawberries, raisins and dried fruits and vegetables such as beans, cabbage, carrot, cauliflower, celery cucumber, lettuce, onions and spinach. However, increase the fibre in your diet slowly to prevent abdominal bloating, gas and flatulence.

Importance of fibre

Most of the foods we eat such as refined flour, polished rice, milk and milk products contain little fibre. Even vegetables have relatively little fibre. Fibre rich diets reduce blood sugar, serum cholesterol and relieve constipation, besides helping in prevention and treatment of several diseases such as colon cancer and cardiovascular diseases. For a healthy diet, one needs 20 to 35 gram of fibre, every day.

These are few important facts about fibre in your diet.


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