Importance & Benefits of Dietary Fiber

Importance & Benefits of Dietary Fiber
Importance & Benefits of Dietary Fiber

What is Dietary Fiber ?

It is that part of the plant foods which we are unable to digest. It is majorly found in the foods of plant origin like whole grain, cereals, fruits, in legumes like peas and beans, vegetables, nuts and seeds. Meat, seafood and dairy products do not really contain dietary fiber.

There are basically 2 types of fiber:

Soluble Fiber:

  1. It helps to reduce the blood cholesterol and also slows down the rate at which the glucose or sugar enters our blood.
  2. Some of the popular foods rich in soluble fiber include barley, oats, beans, figs, prunes, sweet potatoes, oranges, flaxseeds, cucumbers, celery and carrots.
  3. The soluble fiber absorbs water and produces a gel like substance which protects our gastrointestinal muscles around the colon. It also slows down digestion and relieves constipation.
Insoluble fiber:
  1. This fiber does not really dissolve in water in our system but increases the movement of waste along the intestinal tract.
  2. Some of the popular foods rich in insoluble fiber include popcorn, cabbage, beets, cauliflower, brussels sprouts, turnips, apple skin, whole wheat, whole grain, couscous, tomatoes, raisins etc.
  3. Insoluble fiber adds bulk to our diet, helps with constipation and also has natural laxative benefits for our system.
  1. Can assist in weight loss in our body.
  2. Reduces the risk of type 2 diabetes.
  3. Reduces the chances of developing bad cholesterol.
  4. It promotes healthy intestinal bacteria.
  5. Feeds good gut bacteria into our system.
  6. It may reduce the risk of colorectal cancer.
  7. Assists in preventing digestive disorders.
  8. Has natural detoxifying qualities.
  9. Helps to curb our carb cravings.
  10. Some of the foods which are good in fiber qualities:
    • Avocado
    • Green peas
    • Guava
    • Almonds.
    • Kiwi
    • Raspberries
    • Broccoli
    • Kale
    • Oatmeal
    • Whole wheat spaghetti

Watch this space for some delicious recipes by our fav Chef KaviRaj.

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A passionate, committed, and competent chef who was awarded the prestigious Bharat Vidya Ratan Award received in 2019 and the Best Chef Asia award received in February 2020, the field of culinary and hospitality education. He has worked with the Taj group of hotels and Kuwait Airways, is considered to be a culinary guru, mentor, and has been an academician in the hospitality industry for over 20 years. He has a few books to his credit like Arabic cookery, Filipino Cookery, 100 ways with Fusion Foods, Lockdown Cooking, Quarantine Memories with Food, and the most awaited Life of a Hotel Management Student. He says "I want to be known as one who could always do something different with a touch of class and a twist of taste".