What is dietary fiber?
Dietary fiber is a type of non-digestive carbohydrate and is one of the primary reasons to consider including plant-based foods in a regular diet. This macronutrient plays a vital role in keeping our metabolic, gut and heart health strong. Non-starch polysaccharides, cellulose, resistant starch and fructooligosaccharides are dietary fiber examples. Currently, ICMR recommends 25-40 grams of dietary fiber daily.
Dietary fibre: Benefits & Uses
Let's understand the importance of dietary fibre for our health.
- Better gut health: Constipation is a prevalent digestive issue many faces and inadequate dietary fiber intake could be one of the reasons. The role of dietary fibre in keeping our bowel movements healthy is well-established. It adds bulk to the stool and supports easy elimination of waste from the body.
- Weight loss and management: Studies support that dietary fiber plays a significant role in weight loss. It helps reduce overall calorie intake and improve body composition by providing fullness for a longer duration.
- Healthy blood sugar levels: People with diabetes can easily consume carbohydrate foods rich in dietary fibre. Studies have shown that dietary fibre helps reduce HbA1c levels, improve insulin sensitivity and overall metabolic health.
- Strong immunity: The majority of immune cells reside in our gut. Dietary fibre benefits our immune health by increasing the growth of good microbes in the gut.
- Reduce inflammation: Low dietary fibre intake may increase the risk of inflammation in the body. Research suggests that adequate fiber intake significantly reduces the levels of pro-inflammatory markers..
- Lower cardiovascular disease risk: Soluble dietary fiber benefits heart health by reducing coronary heart disease risk. It has been found that dietary fiber promotes the elimination of harmful LDL cholesterol and prevents its accumulation.
- Minimize colorectal cancer risk: Colorectal cancer is one of the most prevalent cancer globally. Optimal fiber intake helps keep the colon healthy and may minimize cancer risk.
- Detox naturally: Dietary fiber acts as a natural detoxifier and promotes regular toxin elimination from the body.
Dietary fiber: Types
There are two types of dietary fiber:
- Soluble dietary fiber: This type of fiber is soluble in water and forms a gel-like substance. The gut bacteria can metabolize it. Soluble fiber helps reduce cholesterol levels by binding itself to harmful cholesterol to prevent it from getting absorbed. Apple, oat, sweet potato, lentils, seeds, and barley are soluble dietary fiber foods.
- Insoluble dietary fiber: As the name suggests, it does not dissolve in water and plays a role in adding bulk to the stool. Insoluble fiber helps prevent constipation and promote healthy bowel health. Wheat bran, nuts, seeds, whole grains, and broccoli are the sources of dietary fibre.
How to choose the right dietary fiber for you?
Choosing a suitable digestive fibre supplement depends on various factors.
- It is essential to determine the daily fiber needs and the reason to opt for a fiber supplement, based on which one can decide the dosage.
- Identify the health goal. For example, soluble fiber is good for reducing cholesterol, and insoluble fibre is good for alleviating constipation. One can also consider a mix of both to enjoy the health benefits.
- If you are unsure of your dietary need, it is advisable to consult a doctor or an expert.
- It is advisable to opt for a certified brand and buy from a trusted seller like Nutrabay.
How to use dietary fiber?
One can consume digestive fibre supplements like glucomannan and psyllium husk as per the instructions mentioned in the pack. It is advisable to drink plenty of water and avoid taking fibre in excess to prevent any abdominal discomfort.
Where to buy dietary fiber?
Nutrabay.com is India's most trusted leading online website for the best digestive fibre supplements for men and women. Products sold on Nutrabay are 100% authentic as they are sourced either directly from the brands or official importers. We guarantee a hassle-free buying experience online with secure payment options. Check out Nutrabay for the best dietary fiber price to feel great every day and build a perfectly healthy body.
Is dietary fiber safe to use?
Dietary fiber supplements are usually considered safe to use. However, one must start with small dosages and avoid taking them in large quantities at once. Taking dietary fiber in excess may cause bloating, constipation, or gas formation. It is advisable to drink plenty of water while taking fiber supplements.
Frequently Asked Questions (FAQs)
1. Name two foods rich in dietary fibre.
Oats and apples are good dietary fiber foods.
2. What is the dietary fibre function in the body?
Dietary fiber has several important functions in the body. It promotes healthy digestive, immune, heart and gut health. Fiber also aids weight management and regulates healthy blood glucose and cholesterol levels.
3. What is the difference between dietary fibre and crude fibre?
Dietary fiber refers to the specific indigestible components of plant foods, including soluble and insoluble.
Crude fiber is determined using a laboratory measure. It refers to the total fiber content in a food material without distinguishing between different types of fiber or other components of plant material.
4. How to increase dietary fibre intake?
One can include fiber-rich foods like whole grains, fruits and vegetables in the diet. In case the daily needs are not met through dietary sources, one can also consider digestive fibre supplements.