Importance Of Fiber In Our Diet

Fiber, also known as "roughage", is one of the most essential nutrients and hence plays a vital part of healthy eating for everyone, including those suffering from cholesterol and diabetes. But whenever we hear the word "fiber", we associate it with something that is bland, chalky as well as very unappetizing food items. Fortunately, with the advancements in food science, this isn't any longer the truth. So there's no reason that should stop you from incorporating fiber into your diet.

What is fiber?

Fiber is actually a string involving sugar molecules bonded together. It includes all complex carbohydrates and natural polymers like cellulose, most of which pass through the digestive system and are expelled intact in the stool. So you may ask, why bother having something our digestive system just can’t break up? Well, the answer to this is, fiber tends to make its way through the digestive system, and hence wipes it out, cleaning it effectively. You all know how important it is to have a clean and well-functioning digestive system. And given that fiber can’t possibly be digested, it's calorie free. Also, some bacteria inside your colon are able to break fiber to smaller, usable units that have even more benefits.

There are generally two varieties of fiber. Regarding optimal benefits, you need to get sufficient of both in what you eat.

1.Soluble Fiber:
Soluble fiber,as the name suggests, is soluble in water. It breaks down as it passes though the digestive tract, forming a inert gel that traps particles related to high cholesterol,thus lowering numbers of “bad” low-density lipo-protein (LDL) cholesterol. Research has clearly shown that people who are on high-fiber diets have much lower total cholesterol levels in their body,and are less likely to form harmful blood clots than those who consume less/no soluble fiber. Soluble fiber also helps control blood sugar by slowing down the process of gastric (ie,stomach) emptying, effectively retarding the entry of glucose into the blood and thus, reducing the "post-meal" rise in blood sugar. It may lessen insulin requirements in those with type 1 diabetes. As fiber slows the digestion of the food we eat, it effectively controls the sudden spikes in blood glucose that occur after a low-fiber meal.

2.Insoluble Fiber:
Insoluble fiber cleans out there your gut and is of a reduced possibility of cardiovascular disease.
It makes stools heavier and improves their passage through the gut. One of the most important benefits of insoluble fiber is its water absorbing capacity.It can absorb huge amounts of water, swelling up and thus removing feces and relieve constipation. Rich sources of insoluble fiber include wheat bran,whole grains,skins of many fruits,seeds and vegetables.

Hence,as you can see, incorporating fiber-rich food items in our food is very important, and hence,should not be neglected.