By Madhurima Devi Sarma
The Life Sciences Research Office of the federation of American Societies for Experimental Biology defines fiber as "the endogenous components of plant materials in the diet which are resistant to digestion by enzymes produced by humans".
Fibers are of two types, Soluble and Insoluble. Fiber has the capacity to swell and hold water within a matrix. Fibers with a high water holding capacity have been referred to as soluble fiber. Soluble fibers include gums mucilage, pectin and hemicelluloses. Food sources include fruits,vegetables; barley, oats, oat bran, and legumes (dried beans and peas).Fibers with low water holding capacity are termed as insoluble fiber. Insoluble fibers include cellulose, lignin, and some hemicelluloses. Food sources include fruits, vegetables, cereals, whole wheat products and wheat bran.
Why you should take fiber in your daily diet?
1. There is now overwhelming evidence that dietary fiber reduces serum Cholesterol considerably. Simultaneously it reduces risk of getting heart disease.
2. Some intervention studies among hypertensive and normotensive individuals have reported reductions in blood pressure in response to increased fiber intake.
3. High fiber vegetarian diets have also been associated with reduce risk of obesity
4. Various studies have also established the fact that fiber is effective in reducing Hyperglycemia in diabetic individual.
5. High fiber diet (21-38 gm/day) is also recommended for health condition like constipation, diverticulosis, hemorrhoids, irritable bowel syndrome etc.
Normally a person should take approximately 30gm fiber per day or 12 gm per 1000 kcal for a normal healthy adult. Excessive intake of fiber may reduce the absorption of calcium, copper, iron, magnesium, selenium and zinc.
Hi, I am Madhurima Sarma and write health related articles to help people make aware about the numerous role of diet in healthy as well as in diseased individual, with an aim to prevent the development of the disease or to stop/ slow down the further development of the ongoing disease process. I spent over 10 years as a dietician and presently working in a multispeciality hospital.To contact me please email me at firstname.lastname@example.org. My blog is http://www.healthywealthyandwiseinfo4u.blogspot.com