Dietary Fibre also is known as roughage is the part of plants that our bodies cannot digest. There are two types of Dietary fiber: Soluble Dietary Fibre and Insoluble Dietary fiber.
We can say that Soluble Dietary Fibre is the soft fiber that helps to control blood glucose (sugar) and to reduce cholesterol level. Soluble fiber can be found in oat bran, oatmeal, legumes (dried beans and lentils) and fruits such as apples, guava, sapota (chikoo) etc.
Insoluble Dietary Fibre is the bulky fiber that helps to prevent constipation basically, to clear the stomach. It can be found in wheat bran, whole grain bread, and cereals, fruits and vegetables.
Many foods include both soluble dietary fiber and insoluble dietary fiber.
Importance of Dietary Fibre
Dietary Fibre is important for health. Some of its benefits include:
- For Controlling sugar level
- To Manage blood pressure
- Controlling blood cholesterol
- Fulfilling satiety
- Weight management
- Managing bowel movement
High Fibre Diet in Diabetes type 2
The soluble Dietary fiber in oat bran, legumes are also known as dried beans of all kinds, peas, and lentils, and fruits such as apples and root vegetables such as carrots are considered especially helpful for people having diabetes. Soluble Dietary fiber may help control blood sugar by delaying stomach emptying, delaying the entry of glucose into the bloodstream and lessening the post-meal rise in blood sugar. A lifetime of blood glucose or sugar levels spikes in a person can contribute to type 2 diabetes, which typically strikes after the 40s, and doubles the risk of stroke and heart disease. The cholesterol-lowering effect of soluble fibers may also help those with diabetes by reducing heart disease risks.
Tips to increase fiber intake
Here are some tips by our Diet expert to increase your fiber intake:
- Eat vegetables and fruit with skin
- Consume more whole grain bread, pasta, cereal, crackers, and rice
- Use whole grain flour in your daily diet.
- Add barley, beans, and lentils to soups and salads
- Eat more of fresh fruits rather than juices
- Take flax seeds.
- Consume soaked dry fruits.