The goodness of dietary fiber

  • By Team TDO

Ever wondered why dieticians recommend whole-wheat flour over white flour? Or why eating fruits is healthier than drinking its juice? It all comes down to the fiber content. We answer some common questions on why consuming fiber is considered healthier.

What are dietary fibers?

Plant substances indigestible to human digestive system, which form roughage and help clean the digestive system, are called as dietary fiber.

Why should we eat fiber?

  1. It adds bulk to food and gives feeling of satiety thus making you feel less hungry. This eventually helps overweight people to lose weight, and for others to maintain a healthy weight.
  2. Dietary fiber also form the major bulk of roughage that helps digestion and elimination of wastes from the body. It keeps the digestive tract clean, and prevents constipation and protects against diseases like diverticulosis (pouches in colon), haemorrhoids, and irritable bowel.
  3. It helps reduce bad cholesterol levels and protects against heart disease.
  4. Soluble fibers slow down the blood sugar absorption thus improving blood sugar levels.
  5. Complete elimination of wastes from body is aided by fibre-rich food, and this helps in getting a glowing skin.

How much fiber should one eat?

Minimum requirement of fiber is 20-30 grams per day.

Which foods are rich in dietary fiber?

  1. Fruits like banana, apple, and oranges.
  2. Green and leafy vegetables.
  3. Corn, whole grains, shredded wheat, muesli, brown rice, and nuts like almonds.