1 year ago
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How much fibre should I include in my diet?
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1 year ago
Dear Romi,
Thank you for your question.
Dietary fiber also known as roughage is a type of carbohydrate, It’s a component of the plant which is resistant to digestion by the enzymes in the human system. It is considered to be an essential component of your daily balanced diet.
There are two types of fibers like soluble (from in oats, apple), insoluble (from whole grain), foods like multigrain will aid the benefit of providing both the types of fibre. Another classification is prebiotic fibres (ex: onion, green banana, chicory), which occur naturally in various foods we eat in our daily diet.
Diets with a high content of fibre tend to have a positive effect on health like-
• Improves bowel function
• Adds bulk to stool and promotes regularity
• Helps reduce calorie intake due to the feeling of satiety (as fiber promotes a feeling of fullness).
• Regulates blood sugar level
• Regulates blood pressure
• Helps lowers total and LDL cholesterol thereby reducing the risk of heart diseases.
• Helps support growth of healthy gut bacteria and overall digestive health.
Some of the good sources of fiber are as follows:
• Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc.
• Fruits including banana, apple, and citrus fruits like orange & sweet lime.
• Whole grains- whole wheat, millets, multigrain, wheat bran, oats etc.
• Dried beans, Legumes, Nuts & Seed
Daily RDA for fiber as per NIN, ICMR is: 25g per day for females & 30g per day for male
In packaged food product read their labels to look for “source of fiber” “rich in fiber”, “high fiber” etc., to be included as a part of your overall diversified daily balanced diet.
Hope we have answered your query.
Wishing you a great day ahead!
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