Importance of Fiber in Daily Diet

This Course will explain about the importance of Fiber for good health. It will also focus on functions and rich sources of fiber.

Introduction

What is Fiber?

  • Fiber is also known as roughage. 
  • It is a part of plant based food that body can not break down. 
  • It passes through the body undigested, keeping your digestive system clean & healthy. 
  • Easing bowel movements, flushing cholesterol & harmful toxins out of the body. 
  • Ex. Grains, fruits, vegetables, nuts , beans etc

Daily Requirement

  • Women should get about 25 grams a day.
  • Men at least 35 to 40 grams .
  • But average person gets only 15 grams a day only

Types of Fiber

Insoluble Fibers

  • Does not dissolve in water .
  • It is a bulk fiber that helps to prevent constipation.
  • Found in whole grains, wheat cereals, vegetables like carrots, tomatoes, celery etc

Soluble Fibers

  • Dissolves in water.
  • Helps to control sugar levels& reduce cholesterol.
  • Sources are barley, oatmeal, bean, nuts, fruits like apple, berries, pear, citrus fruits

Health Benefits

Health Benefits

  • It improves your digestive health.
  • Prevents constipation, diarrhea, kidney stone. 
  • Fiber can help to lower blood pressure, reduces inflammation, improves level of good cholesterol & reduces the level of bad cholesterol.
  • Shed excess weight around the abdomen.
  • High fiber diet particularly insoluble fiber can lower your risk of type 2 Diabetes.
  • Eating fibers can flush toxins out of your body, improving skin health & appearance.
  • It also reduces the risk of common digestive system cancer including stomach cancer.

Fiber & Weight Loss

  • Fiber adds bulk to your diet, key factor in both losing weight & maintaining healthy weight.
  • Adding bulk can help you feel full sooner. 
  • Since fiber stays longer in stomach than other food, that feeling of fullness stays with you much longer, helping you eat less.
  • High fiber foods such as fruits & vegetables are low in calories, so it cut down your calorie intake.
  • By regulating your blood sugar level, it can help maintain your body’s fat burning capacity.
  • Eating plenty of fiber can also move fat through your digestive system at faster rate.

Fiber rich Food sources

Sourses