What is Fiber and its types
The quality of any carbohydrate food (whole grains, fruit, vegetables) is measured only when how much fiber content is involved. It is also called roughage.
Before answering, the most common question is “what is a high fiber diet”. I would like to discuss its types so that you guys get a clear picture of it.
It is classified into two categories:
1). Functional Fiber
2). Dietary Fiber
So first we’ll talk about F.F:
- Functional Fiber: It is defined as an isolated nondigestible carbohydrate that may have beneficial psychological effects in humans.
- It is typically available as both natural and artificial dietary supplements, which claim to supply such benefits as improved gastrointestinal symptoms, weight loss, reduced cholesterol, and carcinoma prevention, among other claims.
- On the food label, roughage is shown as an isolated, nondigestible plant (for example resistance starch Taj, pectin and gums).
- Animals (for example chitin and chitosan), or commercially produced (for example insulin, polydextrose, and indigestible dextrins) carbohydrates.
- It is typically added to foods.
Let’s talk about D.F:
- Dietary Fibers: These may be a sort of carbohydrate that can’t be digested by our bodies’ enzymes.
- It is further classified as high viscosity and low viscosity.
- High viscosity fibers (are also referred to as soluble fiber) include gum (found in foods like oats and legumes). guar and barley), pectin in like apples. Fruits and Strawberries. and carrots), and psyllium seeds.
- Low viscosity fibers ( referred to as insoluble fibers)
What is Soluble Fiber?
Soluble fiber is those that slow gastric emptying, or the passage of food from the stomach into the intestines.
Consequently, once mixed with digestive juices they become gel-like, causing an increased feeling of fullness. Delayed gastric emptying also slows the release of sugar into the bloodstream, allowing for “normal” circulate-ing of blood glucose levels.
High viscosity fibers (Soluble fiber) can also interfere with the absorption of dietary fat and cholesterol and the recirculation of cholesterol in the liver, which may decrease cholesterol levels.
Low viscosity fibers ( referred to as insoluble fiber) such as cellulose (found in whole wheat flour, bran, and vegetables).
Hemicellulose (found in whole grains and bran), and lignin (found in mature vegetables, wheat, and fruit with edible seeds like strawberries and kiwi) play an important role in increasing fecal bulk and provide a laxative effect.
Role of Dietary Fiber:
- Dietary fiber helps to keep the gut healthy and is significant in helping to reduce the risk of diseases such as diabetes, coronary heart disease, and bowel cancer.
- One of the most important parts of everyone’s diet, which helps to satisfy the appetite and aid in weight loss. Cholesterol levels will be lower, as well.
- It stays fuller for a longer period of time which co-relates to fewer calorie intake which further helps to reduce belly fat.
Do people usually ask what is a high fiber diet? Below is a selection of foods that contain high amounts of Roughage:
Rich Fiber Food Sources
|FOOD||SERVING SIZE||TOTAL DIETARY FIBER(G/PER SERVING)|
|Apple. raw, with skin||1 apple||3.3|
|Banana, raw||1 banana||3.1|
|Peaches, dried, sulphured, uncooked||3 halves||3.2|
|Citrus Fruit (orange, grapefruit)||1 orange & 1 serving grapes 100g||2.3 & 1|
|Broccoli, raw||1/2 cup||1.2|
|Carrots, raw||1/2 cup||1.5|
|Sweet potato, baked in skin||1 potato||4.8|
|cooked split peas||100g||8.2|
|whole wheat bread||1 slice||1.9|
|White Bread||1 slice||0.6|
|cereal and oats cooked||80g||4|
Recommendation Daily Dosage as per age groups:
|AGE GROUPS||DAILY RECOMMENDATION (IN GRAMS)|
|1. Children Between 1 to 3 yrs||14g|
|2. Children and Adult => 4 yrs||28g|
|3. Pregnant and Lactating women||28g|
One should always opt for fiber food for overall health. The industry code of practice utilizes the following guide as:
- Minimum of 1.5g per serve = normal intake
- 3g per serve = high intake.
- 5g to 6g per serve = very high intake.
It’s easy to urge more fibre into your diet but remember, if you are going from a low-calorie diet then add it slowly and you will not suffer the bloating discomfort that can occur. Try a number of these ideas:
- Change to a breakfast cereal that’s high in dietary fiber; add some extra wheat bran, dried fruit, nuts or some occasional fruits. Porridge oats are also an honest choice as they contain soluble fiber
- Choose wholegrain or wholemeal bread rather than white. Add variety to sandwiches by including salad items like lettuce, grated carrots, and tomatoes
- Use whole grain pasta rather than plain pasta when cooking your favourite pasta dish.
- Use brown rice instead of the more refined polished rice.
- Seeds and nuts are often a decent source.
- Always eats fresh fruit with the skin, Nowadays, Lots of fruit vendors are selling fruits with wax applied on it to attract the customer to buy from them because to earn high margins. Note: Always buy fruit carefully and remember to wash them well first.
- Read food labels to help you choose products that are higher Roughage.
Above are some key points which help everyone to improve their overall health. Stay healthy and Wealthy.
Most Frequently Asked Questions (FAQ)
Which fiber is best for constipation?
Fiber which works best in constipation is Insoluble Fibers that are in fruits and vegetables.
Which fiber is best for diarrhea and constipation?
In this case, Soluble Fibers works best in oats, bran, and barley.
How many liters of water a day to absorb soluble fibers?
One should include 3 to 5 liters of water a day to remove flush out from the body because soluble fiber absorbs water or can say it works well with water to remove the flush out.
Which is best Soluble fibers or Insoluble fibers?
Both fibers are mandatory for the body to perform ball movement function and to clean out our body from inside
Learn about Macro-Nutrients1