Dietary Fiber

Posted on June 4, 2009 in Diet-Health, Diet-Trends, Diet-Types

Dietary fiber, also called roughage, is that part of a plant food (vegetables, fruits, nuts and wholegrains) which is not digested in the intestinal tract. It aids in preventing constipation, lowering cholesterol level, controlling blood sugar, etc. Dietary fiber can be soluble or insoluble. Soluble fibers can become gelatinous after absorbing water, but insoluble fiber can pass through the body unchanged.

Sources of Dietary Fiber
Some of the good sources of dietary fibers are – cauliflower, mustard greens, broccoli, raspberries, spinach, celery, cranberries, strawberries, apricots, buckwheat, flaxseeds, etc.

Importance of Dietary Fiber
Listed below is some of the important benefits of dietary fibers:

• Dietary Fiber for Lowering Cholesterol Level: In the alimentary canal, digestive fiber binds itself with the bile acids and cholesterol and excretes in the form of bile acids. This way dietary fiber prevents their absorption into the body and helping in reducing blood cholesterol level.
• Dietary Fiber for Controlling Blood Sugar: It is suggested that by slowing down the rate at which glucose enters the bloodstream, dietary fiber controls blood sugar level. Dietary fibers may also reduce blood sugar with raise in insulin sensitivity.
• Dietary Fiber for Weight Loss: By forming a thick gel after coming in contact with water, digestive fiber is considered to occupy a large space inside our stomach. This could promote a feeling of fullness, thereby helping in weight loss.
• Dietary Fiber for Preventing Constipation: Inside the bowel, since fibers absorb a lot of water, this makes the stool softer and heavier. This aids in their easy passage through the rectum, thereby preventing constipation.
• Dietary Fiber for Colon Cancer: Experts believe that by increasing the rate at which toxic materials are excreted out of the body, dietary fibers may reduce the risk of colon cancer.

Excess intake of dietary fiber may lead to dehydration. To counteract this problem, experts often recommend increasing water intake proportionately.

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