Ritul
Bariatric Dietician & Content Writer
The Importance of Dietary Fibre: Health Benefits and Why Your Body Needs It
Fibre is a type of carbohydrate found in plant-based foods fruits, vegetables, whole grains, legumes, nuts, and seeds. But unlike other carbs, fibre isn’t digested by the body. Instead, it passes through the system relatively intact, doing a whole lot of good along the way. There are two main types of fibre:
Soluble Fibre dissolves in water and forms a gel-like substance in the gut. It’s great for lowering cholesterol and stabilizing blood sugar levels.
Insoluble Fibre doesn’t dissolve in water. It adds bulk to our stool and keeps our digestive system moving smoothly.
Both are important and most fibre-rich foods contain a mix of the two.qqq
Some of the benefits of Fibre:
Supports the Digestive system: Let’s start with the obvious: fibre is our gut’s best friend. It keeps things moving, prevents constipation, and helps maintain a healthy gut microbiome (those good bacteria that help with everything from digestion to immune function).
Helps in Lowering Cholesterol: Soluble fibre binds with cholesterol in the digestive system and helps flush it out before it reaches our bloodstream. Regular intake can significantly lower “bad” LDL cholesterol levels.
Blood sugar Control: For people with diabetes or anyone trying to avoid a sugar crash fibre slows the absorption of sugar, helping to control blood sugar spikes and crashes.
May reduce the risk of some cancer: Reduces the Risk of Bowel cancers like Sigmoid cancer, Colon cancer etc.
Requirement of Fibre By the Individual:
25 grams for women
38 grams for men
What are the Cons of Not Consuming Fibre in the Diet:
Poor Gut health: Fibre feeds beneficial gut bacteria. Without it, the balance of the gut microbiome may shift in a bad way, affecting digestion, immunity, and even mood.
Digestive Issues: Constipation: Fibre adds bulk to stool and helps it pass more easily through the intestines. Without enough fibre, stools become hard and difficult to pass.
Irregular bowel movements: A low-fibre diet can lead to unpredictable or uncomfortable digestion.Increased Risk of Many diseases: Heart disease: Fibre, especially soluble fibre, helps lower cholesterol. Low fibre intake can increase the risk of cardiovascular problems.
– Type 2 diabetes: Fibre slows down the absorption of sugar, helping regulate blood sugar levels. Without it, glucose spikes are more likely.
Colon cancer: A high-fibre diet is associated with a lower risk of colorectal cancer due to faster waste elimination and healthier gut bacterial
How to Incorporate More of Fibre in the Diet:
Start the day with oatmeal or whole grain cereal.
Snack on raw veggies, nuts, or fruit with the skin on.
Add beans, lentils, or chickpeas to soups, salads, and pasta dishes.
Choose whole grains like brown rice, quinoa, or whole wheat bread.
Experiment with chia or flax seeds in smoothies and baked goods.
Conclusion: Fibre might not be the flashiest nutrient on our plate, but its benefits are hard to beat. From keeping the digestion in check to supporting heart health and managing weight, fibre deserves a spot in everyone’s daily diet. Fibre Also plays a crucial Role in Minimizing and preventing Many kinds of diseases especially those of GI – Gerd, gastritis, Peptic ulcers etc.
