Dietary Fiber, for a healthy gut

The term 'dietary fiber' is not a precise one and encompasses a wide range of substances. These are carbohydrate components of foods that remain undigested and thereby providing the body a lot of proven benefits. These include laxation, blood cholesterol attenuation, blood glucose attenuation, satiety and gut health.

Resistance to digestion and absorption is the key to dietary fiber’s unique position in the human diet. Dietary fiber is unique in that it must pass through the small intestine undigested to reach the large intestine where it continues to impart its functionality.

They are divided into two types namely soluble and insoluble dietary fiber based on their physical and chemical structure, with the health benefits being specific to each fiber type.  Oats, barley, rice bran, citrus fruits are good sources of soluble dietary fiber and whole grains, root vegetables, pulses, beans and nuts are some sources of insoluble dietary fiber.

In general, the beneficial effects of dietary fiber come partly from its action as a food matrix in natural food. Thus proving, dietary fiber is a vital part of a healthy diet.

Click here to know your daily fibre requirements 

References:

• Srilakshmi, B. (2006). Nutrition Science. New Age International.
• Manual, A. (2011). Dietary guidelines for Indians. National Institute of Nutrition, second edition. Hyderabad, India, 89-117.
• Healthy Eating- Important Nutrients to Know: Proteins, Carbohydrates, and Fats, NIH