The Importance of Fiber in Balanced diet: Benefits and Sources

Even though dirty fiber is not classified as a nutrient, it plays a vital role
in our diets. The main reason for the importance of fiber is that it passes
through the body without being absorbed. It also plays an important role
in impacting everything from digestion to heart health. As fiber has
prominent place in your plate. This article look at importance of fiber in a balanced diet ,benefits and source.

Understanding Fiber:

Dietary fiber is a type of nutrient classified as a carbohydrate. It is a

roughage that consists of the components of plant foods that the body is

unable to digest or absorb . This distinguishes it from nutrients like

proteins, fats and other carbohydrates such as starches and sugar.

Rather cyber travels through the stomach, small intestine and colon

without significant alteration before exiting the body.

Classification

Fiber is classified into two main types:

Soluble Fiber: This fiber mixes with water and forms a gel – like

substance in the stomach that hinders digestion. It can assist in lowering

the blood glucose levels and reducing cholesterol level. Oats ,peas,

beans ,apples, bananas, avocados ,citrus fruits ,carrots, barley and

physlum contain soluble fiber.

Insoluble fiber

This kind of fiber is not water soluble. It aids the transit of matter through

the digestive track and increases tool volume. Thus , it is beneficial for

those who suffer from constipation or do not have regular bowel

movements. Whole wheat flour ,wheat bran ,nuts , beans and

vegetables like cauliflower green beans and potatoes are excellent

sources of insoluble fibers.

Importance of fiber diet for your health :

A fiber in diet provides benefits by supporting good health in a variety of

ways.

Dietary fiber and Digestive Health

Fiber in your diet maintain your digestive health by two ways:

Reduced risk of constipation

Dietary fiber contributes to an increase in

both weight and size of stools while also softening them.it reduces the

likelihood of constipation because bulky stool can easily pass through

anus. Fiber firm up the watery and loose stools. This is due to the fact

that fiber takes up water and increases the stools mass.

Intestinal well-being:

A fiber rich diet can potentially reduce the risk of

hemorrhoids.

Consuming a high fiber diet also reduces the risk of developing

diverticulitis, a condition characterized by small inflamed pouches in the

colon wall. A fiber rich diet also has some association with lowering the

risk of colorectal cancer. Certain fibers act as nourishment for the

beneficial bacteria in the gut. This is referred to as fermented fibers. It

might contribute to a reduction in the risk of colon diseases.

Fiber diet and cholesterol level

Soluble fiber present in beans ,oats, flax seeds and oat bran prevent the

body from absorbing some of the cholesterol found in other foods. This

may lead to reduction in blood levels of low density lipoprotein which is

also known as bad cholesterol. High fiber foods might also impact heart

health in other ways including reducing blood pressure and diminishing

bodily inflammation.

Dietary fiber and weight management

Foods that are rich in fiber are generally more satiating than those that

lack fiber. A diet rich in fiber helps to guard against weight gain. Foods

that are high in fiber usually have low energy density indicating that they

have over a few calories. A person on a high fiber diet can therefore eat

the same quantity of food while taking in fewer calories.

A gel is produced by soluble fiber which reduces the speed of stomach

emptying and delays the passage of food through the digestive tract. This

prolongs the duration of a person feeling satiety.Fibre also slows down the uptake of sugars from the intestine . This aids in sustaining low blood sugar levels and avert a quick increase in blood

insulin levels, which has some association with diabetes.

Dietary fiber and Sugar Levels

Fiber is beneficial for the people with diabetes because fiber can slow

down the absorption of sugar and contribute to better blood sugar levels.

This is particularly the case for soluble fiber. Risk of type two diabetes

can also be lowered by consuming both soluble and insoluble fibers in

your diet.

Ageing and fiber intake

Fiber takes on added significance for seniors. As people age , the

digestive system slows down making a high-fiber diet increasingly

crucial.

Sources of Fibers

The fiber rich foods include:

Vegetables: such as

Broccoli Spinach

Carrot Sweet potato

Fruits:

Apples Bananas

Oranges Beans

Whole grains:

Oats Brown rice

Legumes:

Lentils Beans

Chickpeas

Nuts and Seeds:

Almonds Chia seeds

Flaxseeds

Ways to add more fiber to your diet:

As some people consume insufficient amounts of whole

grain,cereals,beans and vegetables, all of which are good sources of

dietary fiber.

Here are some ways to increase your daily intake of fiber:

● Consume cereals that are made from barely, oats or wheat in

breakfast.

● For every evening meal you should include one additional

vegetable.

● Eat some nuts ,whole meal crackers ,dried fruit or fruits as a snack.

You can easily reach a daily consumption of over 30g if you eat :

● Consume wholegrain cereal items

● Consume more fruits and vegetables because they are rich source

of fibers.

● Instead of using low fiber cakes and biscuits use nuts or seeds

To boost your intake of fiber, you don’t need to consume a lot more

calories.

When to avoid a diet high in fiber

Your health care provider might advise you to consume less fiber in

specific conditions. This could assist the digestive tract recover from a

therapy or lessen the symptoms of an illness.

After specific surgeries

Following surgery that involves the stomach or intestine, your doctor

might advise a low fiber diet for a while .your digestive system can

recover as a result.

When certain disorder symptoms worsen

Parts of digestive system get inflamed by diseases including Crohn’s

disease and ulcerative colitis. You might have to cut back on your fiber intake as symptoms worsen. When you have diverticulitis, your doctor can also advise you to consume less fiber. However, gradually

reintroducing fiber into your diet is typically necessary as the symptoms

of these disorders improve . Consult your health care provider first.

After development of constricted intestine

Some areas of intestine become narrowed in some condition like

Crohn’s disease. We refer to the constricted regions as strictures. You

might need to stick to a low fiber diet if you have strictures. This prevent

blockage in the intestine.

While receiving radiator therapy

Diarrhea and intestinal constriction are possible side effects of this

cancer treatment. This is particularly true if the radiation is directed

towards the pelvic or stomach region. Reducing fiber intake may

alleviate symptoms.

Managing gastro paresis

After eating, the stomach slowly empties in this situation. Foods high in

fiber may exacerbate the symptoms of gastro paresis.

Preparing the colon for examination

Abnormalities in the large intestine and rectum are checked by a

procedure called colonoscopy. You will probably need to eat a low fiber

diet for a few days prior to this test while you get ready for

colonoscopy, this aids in cleaning the large intestine. This in turn ,makes

it easier for a health care provider to look into your large intestine during

the colonoscopy.

Sudden fiber intake change

To prevent any bad effects, make sure you consume the required amount

of fiber and add it to your diet gradually. Abdominal discomfort and increased wind ( flatulence) may result from

abruptly switching from a low fiber to a high fiber diet .

Additionally , diets high in fiber are associated with a reduction in the

absorption of certain vital minerals

( including calcium,zinc,and iron) . This happen when these minerals are

bound by fiber ,forming insoluble salts that are subsequently expelled.

For those who are vulnerable, this may rise their chance of acquiring

deficiencies in certain minerals.

Conclusion

A healthy diet must include dietary fiber since studies have shown that

eating a diet high in fiber lowers the chances of developing a number of

diseases including as heart disease ,type 2 diabetes and several types

of cancer. Additionally fiber helps maintain digestive health.

Consuming more high fiber foods ,such as fruits and vegetables with the

skins on, or taking fiber supplements if this is not feasible will help

people boost this metric.