Fibre is an important part of our diet. It is sometimes called roughage which consists of plant materials that are resistant to digestion in the human gut. Fibre is found only in plants. Food such as meat, fish and dairy products contain no fibre at all
Fibre is made up of a number of complex carbohydrates. There are two types of fibre: Soluble and Insoluble
Soluble Fibre:
- Promotes normal functioning of the digestive tract
- Helps lower LDL (Bad) cholesterol, while maintaining the HDL (good) cholesterol
- Soluble fibre is reduced by bacteria to short chain fatty acids that appear to eventually block cholesterol synthesis in the Liver
- Pectins, gums and mucilages are some types of Soluble Fibre
- Good sources of soluble fibre include oat bran, dhals, grams, channa, fruits and vegetables
Insoluble Fibre:
- In addition to reducing the discomfort of constipation and other digestive disorder s, it protects against cancers of colon and the rectum
- Cellulose and hemicelluloses are some of the Insoluble fibres
- Good sources are chewy outer skin and fibres of seeds, fruits, vegetables and legumes
How does fibre help us?
- It increases the bulk in our diet and gives us a feeling of fullness. It delays the absorption of carbohydrates and fats
- Foods high in fibre tend to be low in fat and calories. Therefore eating more fibre-rich foods may help to keep your weight in control
- High fibre foods are also likely to be high in antioxidants such as Vitamins E, C and beta carotene
- Eating a diet consisting of high-fibre foods can also reduce the risk of diverticulosis, hiatus hernia, heart disease and obesity
- How much fibre do we need?
- About 30 grams of fibre a day is recommended. Remember to drink plenty of water (8-10 glasses a day) to help move the fibre with the food along the intestines
Tips to increase fibre intake:
- Incorporate more whole grains, cereals and millets such as whole wheat flour (atta), ragi, oats, corn etc
- Eat some lentils, legumes and dhals such as toor dhal, urad dhal, channa and green gram every day
- Consume adequate amounts of fruits and vegetables. This means atleast three helpings of vegetables and two fruits a day
- Eat fruits and vegetables with their skin as far as possible. Include salads and sprouts in your diet
Diets high in processed foods are low in fibre. The traditional Indian diet which contains whole grains, pulses, dhals, vegetables and fruits can provide the good amount of fibre.
|
Foods |
Quantity |
Fibre Content |
|
LOW FIBRE FOODS |
||
| Wheat Flour ( Maida ) | 100g |
0.3g |
| Cucumber | 100g |
0.4g |
| Lettuce | 100g |
0.5g |
| Pappaya, ripe | 100g |
0.8g |
| Almonds | 1 ounce ( 30g ) |
0.5g |
| Banana | 100g |
0.4g |
| Mango | 100g |
0.7g |
| Pineapple | 100g |
0.5g |
| Watermelon | 100g |
0.2g |
|
MEDIUM FIBRE FOODS |
||
| Corn Flakes | 1 cup |
1.0g |
| Wheat Flour ( Atta ) | 100g |
1.9g |
| Spaghetti | 1 cup, cooked |
1.2g |
| Whole wheat bread | 1 Slice |
1.4g |
| Oats | 2/3 cup, cooked |
2.7g |
| Dates, dried | 50g |
2.8g |
| Peanuts | 30g,Dry roasted |
2.2g |
| Green beans | 1/2 cup, cooked |
1.7g |
| Cabbage | 1/2 cup, cooked |
1.6g |
| Carrots | 1/2 cup, cooked |
2.5g |
| Cauliflower | 1/2 cup, cooked |
1.1g |
| Tomato | 1 medium |
1.8g |
| Grapes | 100g |
2.9g |
| Orange | 1 medium |
2.6g |
| Raisins | 100g |
1.1g |
| Sapota | 100g |
2.6g |
|
HIGH FIBRE FOODS |
||
| Rajma beans | 1/2 cup, cooked |
3.4g |
| Channa | 1/2 cup, cooked |
3.0g |
| Lentils | 1/2 cup, cooked |
4.2g |
| Green Peas | 1/2 cup, cooked |
3.8g |
| Potato | Baked with skin, 1 medium |
4.6g |
| Spinach | 1 cup cooked |
4.4g |
| Apple | 1 medium with skin |
3.5g |
| Guava | 100g |
5.2g |
| Pear | 1 medium with skin |
4.7g |
* 1 cup = 250 ml
