FIBER: THE SILENT WORKER

WHAT IS IT?

Fiber is a complex carbohydrate that we get from plants when we consume them as food. It cannot be completely broken down by the body to use up as food. But it has a health promoting effect on the digestive system from mouth to rectum. Fiber is to the plant what bones are to humans. They give structural support to the plant. Though nutritionally without benefit, fiber has a lot many other health benefits. It is also known as dietary fiber. It is advisable to include fiber with your every meal.

TYPES:

Fiber is of two types: Soluble and Insoluble. Soluble fiber means water soluble and insoluble fiber does not dissolve in water. Both are essential for health. Both are present in fruits, vegetables, pulses, and cereals. All vegetarian foods consumed in the form that nature provided us contain fiber. When they are processed, the fiber is lost – eg white bread, maida, and polished rice.

HEALTH BENEFITS:

Fiber helps in keeping blood cholesterol under control.

It helps in keeping blood sugar under control.

It helps in preventing certain cancers.

It gives bulk to stools and prevents constipation.

It acts like a natural cleanser to remove toxins and waste from intestine.

It binds with toxins and chemicals and acts in detoxification.

It helps in weight control.

Fiber rich food cleans your teeth when you are chewing on it. Try eating a white bread slice and an apple and feel the difference. It gives a sensation of fullness in the stomach so we don’t overeat and prevents unnatural cravings for food between meals. Bacteria in large intestine feed on fiber and help in improving colon health. Fiber softens the stools, gives bulk to it and helps in easy passage of stool from the large intestine through the rectum.

HOW MUCH IS ENOUGH?

Well, we need to consume at least 30 grams of dietary fiber everyday. Eat a variety of fruits, vegetables and cereals to get both soluble and insoluble fiber from your diet. The recommendation of 5-9 servings of fruits and vegetables automatically gives you the fiber benefits too.

If your diet is deficient in fiber, including psyllium husk is an easy way of getting fiber. Mix psyllium husk in warm milk or curds or water and have one-two teaspoonfuls everyday. If you are not used to consuming fiber everyday, start with a small dose to prevent flatulence and bloating. Drink 8-10 glasses of water throughout the day to prevent discomfort. The best way is to eat more whole grains, fruits and vegetables on a daily basis. It is also important to note that avoid taking psyllium husk with medicines or supplements since it may interfere with their absorption.

Fiber is an essential part of your balanced diet. It is no longer the throw-away part of food; it is a food by itself though not in the purest sense.

The article discussed herein has not been evaluated by the FDA. The products discussed are not intended to diagnose, treat, cure or prevent any disease. Each individual is different and will react differently to various vitamins, minerals and food supplements as per his/her body requirements. This information is not meant to replace any physician’s consultation. This information should in no way replace your family physician’s advice.