Dietary Fiber

Dietary Fiber

What Is Fiber?

Dietary fiber is a term that refers to a group of food components that pass through the stomach and small intestines undigested and reach the large intestine virtually unchanged. Most other nutrients are digested and are being used in other parts of the body by this stage. During its passage through the large intestine some components of dietary fiber are broken down to varying degrees and absorbed by the body; the remaining components are excreted in the faeces.

Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber - or where to get it.

Fiber is important because it has an influence on the digestion process from start to finish.

Avoiding Constipation

Fiber can absorb large amounts of water in the bowels, and this makes stools softer and easier to pass. Anyone starting a higher-fiber diet will notice the difference in stool bulk.

Functions of Dietary Fiber

It helps in preventing certain diseases like

Ø  Heart disease: Foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease.

Ø  Cancer:  The passage of food through the body is speeded up when fiber is eaten. Some prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer.

Ø  Diabetes:  Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes..

Ø  Gallstones and kidney stones: Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream.

Ø  Weight under Control:  Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.

Food Sources of Dietary Fiber

Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice, Nuts and seeds, Legumes (such as dried peas, beans, lentils), Fruits, Vegetables.