{"id":2250,"date":"2023-04-18T03:10:41","date_gmt":"2023-04-18T03:10:41","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=2250"},"modified":"2023-06-18T10:44:32","modified_gmt":"2023-06-18T10:44:32","slug":"what-is-dietary-fibre-benefits-functions-and-requirements","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/","title":{"rendered":"What is Dietary Fibre? Benefits, Functions and Requirements"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69dbe5952eb41\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69dbe5952eb41\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#What_is_Dietary_Fibre\" >What is Dietary Fibre?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#Sources_of_dietary_fibre\" >Sources of dietary fibre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#Recommended_dietary_fibre_intake\" >Recommended dietary fibre intake<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#What_is_the_function_of_Dietary_Fibre\" >What is the function of Dietary Fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#Benefits_of_Dietary_Fibre\" >Benefits of Dietary Fibre<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#1_Improved_digestion_and_bowel_health\" >1. Improved digestion and bowel health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#2_Lowered_cholesterol_levels\" >2. Lowered cholesterol levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#3_Better_weight_management\" >3. Better weight management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#4_Improved_blood_sugar_control\" >4. Improved blood sugar control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#3_Reduced_risk_of_chronic_diseases\" >3. Reduced risk of chronic diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#How_to_Incorporate_More_Dietary_Fibre_into_Your_Diet\" >How to Incorporate More Dietary Fibre into Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#What_happens_when_you_dont_take_enough_fibre\" >What happens when you don\u2019t take enough fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#FAQs\" >FAQs<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Welcome to a world where dietary fibre is not just a mundane addition to your plate, but a superfood that can transform your health and well-being.&nbsp;<\/p>\n\n\n\n<p>Dietary fibre is the unsung hero of our digestive system, providing a range of benefits that go far beyond just preventing constipation. From reducing the risk of chronic diseases to boosting our immune system, the benefits of dietary fibre are truly remarkable.&nbsp;<\/p>\n\n\n\n<p>So, if you&#8217;re ready to discover the power of this humble nutrient, grab a cup of coffee (because it&#8217;s good for you, read <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-10-health-benefits-of-consuming-coffee\/\">here<\/a> if you don\u2019t believe us right now) and settle in for an eye-opening journey into the world of dietary fibre.&nbsp;<\/p>\n\n\n\n<p>In this article, we\u2019ll reveal to you what is dietary fibre, its functions, benefits, myths attached, and a few interesting facts; nothing will be said without scientific studies strengthening the claims.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Dietary_Fibre\"><\/span>What is Dietary Fibre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Let\u2019s start with a simple dietary fibre definition. In the food that we eat, not every bit is digestible to our gut. <strong>Dietary fibre is a type of carbohydrate found in plant-based foods that the body cannot fully digest or absorb<\/strong>. <\/p>\n\n\n\n<p>Due to this, it passes through the digestive system largely intact, providing bulk to stool and aiding in regular bowel movements. Because of these abilities, <strong>dietary fibres are also known as \u2018roughage\u2019 or \u2018bulk\u2019<\/strong>.&nbsp;<\/p>\n\n\n\n<p>These fibres are mainly of two types:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soluble Fibre<\/li>\n\n\n\n<li>Insoluble Fibre<\/li>\n<\/ul>\n\n\n\n<p>Soluble fibre can easily be dissolved in water, thereby creating a gel-like texture. This gel-like texture provides movement to the stool and makes it pass easily. If you\u2019ve ever mixed hot milk in oats, you must have noticed a slime-like texture taking shape, it is because of the presence of soluble fibre.&nbsp;<\/p>\n\n\n\n<p>On the other hand, in soluble fibre cannot be dissolved in water; this quality makes it provide bulk to the stools. But where does it come from?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_dietary_fibre\"><\/span>Sources of dietary fibre<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Different dietary fibre foods provide our bodies with different types of fibre. Depending upon the need of your body, you must tune up or down your intake of these foods. Here are the different types of food rich in dietary fibre:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th><strong>Foods rich in soluble fibre<\/strong><\/th><th><strong>Foods rich in in soluble fibre<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Oats and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/uncategorized\/surprising-health-benefits-of-oatmeal-nutrition-digestion-and-weight-loss\/\">oatmeal<\/a><br>Barley<br>Beans and legumes (e.g., lentils, chickpeas, kidney beans)<br>Apples <br><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/zesty-health-exploring-the-amazing-citrus-fruits-benefits\/\">Citrus fruits<\/a> (e.g., oranges, grapefruit)<br>Berries (e.g., strawberries, raspberries)<br>Pears<br>Psyllium husk<br>Flaxseeds<br><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-popular-superfood-chia-seeds\/\">Chia seeds<\/a><br>Brussels sprouts <br>Broccoli Carrots <br><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/surprising-health-benefits-of-eating-sweet-potato-uses-and-nutrition\/\">Sweet potatoes<\/a><br>Avocados<br>Nuts (e.g., almonds, walnuts)<br>Soy products (e.g., tofu, soy milk)<\/td><td>Whole-grain bread and pasta <br>Wheat bran<br><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/is-brown-rice-good-for-you-benefits-weight-loss-and-nutrition-2\/\">Brown rice<\/a><br>Barley<br>Corn and popcorn<br>Nuts and seeds (e.g., almonds, peanuts, <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/benefits-of-sunflower-seeds-you-should-know-benefits-uses-and-side-effects\/\">sunflower seeds)<\/a><br>Vegetables with skin (e.g., potatoes, green beans, zucchini)<br>Fruit with skin (e.g., apples, pears)<br>Cabbage<br>Brussels sprouts<br>Broccoli<br>Cauliflower <br>Carrots<br>Celery<br>Onions<br>Potatoes&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>But how much fibre should one intake in a day?&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_dietary_fibre_intake\"><\/span>Recommended dietary fibre intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The amount of dietary fibre that one should consume daily depends on various factors, such as age, sex, and activity level. Here is the recommended intake according to the Institute of Medicine:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>&nbsp;<\/td><td>Age (Years)<\/td><td>Dietary Fibre DRI (g\/d)<\/td><\/tr><tr><td>Children<\/td><td>01-03<\/td><td>19<\/td><\/tr><tr><td>&nbsp;<\/td><td>04-08<\/td><td>25<\/td><\/tr><tr><td>Female<\/td><td>09-13<\/td><td>26<\/td><\/tr><tr><td>&nbsp;<\/td><td>14-18<\/td><td>26<\/td><\/tr><tr><td>&nbsp;<\/td><td>19-50<\/td><td>25<\/td><\/tr><tr><td>&nbsp;<\/td><td>50+<\/td><td>21<\/td><\/tr><tr><td>Male<\/td><td>09-13<\/td><td>31<\/td><\/tr><tr><td>&nbsp;<\/td><td>14-18<\/td><td>38<\/td><\/tr><tr><td>&nbsp;<\/td><td>19-50<\/td><td>38<\/td><\/tr><tr><td>&nbsp;<\/td><td>50+<\/td><td>30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>It is important to note that many foods contain both soluble and insoluble fibre, and a healthy diet should include a balance of both types. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/table\/table1-1559827615588079\/?report=objectonly#table-fn2-1559827615588079\">1<\/a>)<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>The average American eats only about 15 grams of fibre per day, which is much lower than the recommended daily intake. (<\/em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/table\/table1-1559827615588079\/?report=objectonly\"><em>2<\/em><\/a><em>)<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>While dietary fibres don\u2019t get digested by our bodies, they still offer tremendous benefits. But before we move on to their many benefits, let\u2019s understand the dietary fibre function.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_function_of_Dietary_Fibre\"><\/span>What is the function of Dietary Fibre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Your creative brain might easily question that if fibre is indigestible by our bodies and does not provide any nutrient support, why do we need it? <\/p>\n\n\n\n<p>Well, when it comes to the human body, it works in many different ways. Although the intake of energy and nutrient is vital, it is not the only requirement. This is similar to the function of greasing in machinery. Grease does not make the vehicle run, but it helps the vehicle run smoothly and efficiently.&nbsp;<\/p>\n\n\n\n<p>The dietary fibre function is somewhat similar; fibres add bulk to the stool and help regulate bowel movements. By absorbing water and increasing the volume of stool, these fibres help prevent constipation and promote regularity. <\/p>\n\n\n\n<p>What more? <strong>Fibre also slows the absorption of sugar into the bloodstream, which can be beneficial for individuals with diabetes.<\/strong><\/p>\n\n\n\n<p>Another function of dietary fibre is to promote feelings of fullness and satiety. <strong><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-high-fibre-foods-to-level-up-gut-health\/\">High-fibre foods<\/a> take longer to chew and digest, which can help reduce overall calorie intake by promoting a feeling of fullness with fewer calories consumed.<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Certain types of dietary fibre, such as soluble fibre, can also act as prebiotics, providing food for beneficial bacteria in the gut.<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>While the human body cannot digest dietary fibre, it plays an important role in maintaining digestive health and overall well-being.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_Dietary_Fibre\"><\/span>Benefits of Dietary Fibre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"361\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres-361x1024.png\" alt=\"Benefits of dietary fibre\" class=\"wp-image-2421\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres-361x1024.png 361w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres-106x300.png 106w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres-768x2176.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres-542x1536.png 542w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres-723x2048.png 723w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/04\/Benefits-of-dietary-fibres.png 1200w\" sizes=\"auto, (max-width: 361px) 100vw, 361px\" \/><\/figure>\n<\/div>\n\n\n<p>Humans are not the only beings that eat fibre. Some omnivorous animals, such as primates, also consume significant amounts of dietary fibre as part of their diets. It is done because of its many benefits. Let\u2019s emphasize the importance of dietary fibre by looking at the many benefits it offers.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Improved_digestion_and_bowel_health\"><\/span>1. Improved digestion and bowel health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>No matter if millions you earn, disrupted digestive health can make you curse your life. Good digestive health has been attributed to peace and prosperity not only in the Vedic wisdom but also in the other scriptures. Dietary fibre aids and enhances digestion, thereby promoting bowel health.&nbsp;<\/p>\n\n\n\n<p>Fibre adds bulk to the stool and helps it pass easily. Most diseases root when the stools are not passed and the food is not digested properly. Also, prebiotics (a type of dietary fibre) acts as the <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-foods-that-promote-healthy-gut-bacteria\/\">food for the healthy gut bacteria<\/a> in our intestines. <\/p>\n\n\n\n<p>This helps them sustain and grow in number. When the number of good bacteria increases, they work like a healthy workforce digesting food effectively and efficiently. The better the digestion, the better overall health remains. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5622781\/\">3<\/a>)<\/p>\n\n\n\n<p>By adding bulk to the stool, preventing constipation, promoting stool regularity, feeding healthy gut bacteria, and lowering the risk of bowel disorders, dietary fibre aids digestion and bowel health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Lowered_cholesterol_levels\"><\/span>2. Lowered cholesterol levels<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Increased cholesterol levels clog the blood vessels. This often blocks the blood supply to the heart and leads to a number of heart diseases.&nbsp;<\/p>\n\n\n\n<p>Soluble fibre, by binding itself to the bile acids in the intestine and preventing their absorption, lowers cholesterol levels. This helps reduce the risk of several heart diseases. (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/does-soluble-fat-bind-cholesterol#binding-to-cholesterol\">4<\/a>)<\/p>\n\n\n\n<p><em>Fibre intake can affect the gut microbiome, trillions of bacteria that live in our digestive tract, which influences overall health.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Better_weight_management\"><\/span>3. Better weight management<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Obesity has become a pandemic that is consuming people every day at a constantly increasing rate. Today, 13% of the world suffers from obesity, whereas, 39% suffer due to being overweight. The prime reasons behind this are poor diet, less physical activity, and overeating. (<a href=\"https:\/\/ourworldindata.org\/obesity#:~:text=13%25%20of%20adults%20in%20the,of%20energy%20intake%20and%20expenditure.\">5<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Improved_blood_sugar_control\"><\/span>4. Improved blood sugar control<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nearly 537 million adults suffer from diabetes today, 1 in 10, and this number is set to rise further. This disease, in its more brutal form, leads to heart disease, stroke, high BP, atherosclerosis, etc. (<a href=\"https:\/\/diabetesatlas.org\/#:~:text=Diabetes%20around%20the%20world%20in%202021%3A,%2D%20and%20middle%2Dincome%20countries.\">6<\/a>)<\/p>\n\n\n\n<p>Dietary fibre cannot be broken down and digested by our bodies. Eating these carbs slows down the absorption of digestible carbs in our bodies; because carbs lead to a sudden spike in insulin release, this slowed absorption puts control over sudden release. This increased spike in insulin is the reason behind blood sugar and diabetes.&nbsp;<\/p>\n\n\n\n<p>Having a diet high in fibre thus leads to better regulation of blood sugar levels and reduces the risk of developing conditions like type 2 diabetes. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5883628\/\">7<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Reduced_risk_of_chronic_diseases\"><\/span>3. Reduced risk of chronic diseases<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Intake of required dietary fibre has been associated with a lowered risk of chronic diseases such as heart disease, diabetes, etc. Here is how it does the same:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Soluble fibre, by binding itself to the bile acids in the intestine and preventing their absorption, lowers cholesterol levels. This helps reduce the risk of several heart diseases. (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/does-soluble-fat-bind-cholesterol#binding-to-cholesterol\">8<\/a>)<\/li>\n\n\n\n<li>Because fibre makes us feel full, it stops us from overeating and thus aids <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/weight-loss\/benefits-of-weight-management\/\">weight management<\/a>.&nbsp;<\/li>\n\n\n\n<li>Certain types of fibre, like beta-glucans found in oats and barley, can help to <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/fitness-wellbeing\/what-is-inflammation-know-about-differentways-to-minimize-it\/\">reduce inflammation<\/a> in the body. Chronic inflammation is a contributing factor to many chronic diseases.<\/li>\n\n\n\n<li>By improving overall <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-gut-is-the-foundation-of-your-health\/\">gut health<\/a>, dietary fibres help our bodies extract more energy from food and thus increasing immunity.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Always increase your fibre intake gradually to allow your body to adapt and avoid any discomfort like bloating, gas, and cramping.<\/em><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Incorporate_More_Dietary_Fibre_into_Your_Diet\"><\/span>How to Incorporate More Dietary Fibre into Your Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We all understand how a healthy diet leads to a healthy lifestyle; however, bringing this knowledge into practice is one of the toughest mountains to climb in the world. So, here is how you must try incorporating dietary fibre into your lifestyle:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruits and vegetables are rich sources of dietary fibre. Try bringing these into your diet; also, try not to peel them off, as you might unknowingly throw away lots of fibre.<\/li>\n\n\n\n<li>Always pick up <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/multigrain-benefits\/whole-grains-and-their-amazing-benefits-that-aid-digestion\/\">whole grains<\/a> over refined versions.<\/li>\n\n\n\n<li>Add <a href=\"https:\/\/itcstore.in\/products\/aashirvaad-atta-with-multigrains-5kg-india-products\">Aashirvaad Multigrain Atta<\/a> to your diet as they are rich in dietary fibres. You get 35% of your daily fibre requirement covered in just 3 <em>rotis<\/em> made from Aashirvaad Multigrain Atta.&nbsp;<\/li>\n\n\n\n<li>Adding beans and legumes to your meal is a good choice that will even provide you with plenty of protein.<\/li>\n\n\n\n<li>Snacking on <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/dry-fruits-benefits-uses-nutrients\/\">dry fruits<\/a> is one of the yummiest and yet healthiest habits.<\/li>\n\n\n\n<li>Include high-fibre cereal in your breakfast.<\/li>\n\n\n\n<li>Infuse <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/flax-seeds-benefits-uses-side-effects\/\">flaxseeds<\/a> and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-popular-superfood-chia-seeds\/\">chia seeds<\/a> in smoothies, oatmeal, and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-12-health-benefits-of-yoghurt\/\">yoghurt<\/a>.<\/li>\n\n\n\n<li>And lastly, don\u2019t be stingy when it comes to drinking water. This is highly necessary to prevent constipation when you increase your fibre intake. (<a href=\"https:\/\/www.healthline.com\/nutrition\/peeling-fruits-veggies#:~:text=Fruit%20and%20vegetable%20peels%20are%20rich%20in%20several%20nutrients%2C%20including,total%20intake%20of%20these%20nutrients.\">9<\/a>)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_happens_when_you_dont_take_enough_fibre\"><\/span>What happens when you don\u2019t take enough fibre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Today, countries like America suffer from low fibre intake, and that too below 50%. This low fibre intake has been linked to numerous health-related downfalls. Here is what could happen to your body if you stay low on your dietary fibre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Constipation<\/li>\n\n\n\n<li>Weight gain and obesity<\/li>\n\n\n\n<li>Increased heart disease<\/li>\n\n\n\n<li>Type-2 diabetes&nbsp;<\/li>\n\n\n\n<li>Colorectal cancer<\/li>\n\n\n\n<li>IBS<\/li>\n\n\n\n<li>Haemorrhoids<\/li>\n\n\n\n<li>Diverticulitis (<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/hemorrhoids\/eating-diet-nutrition#:~:text=Eating%20foods%20that%20are%20high,in%20your%20diet%20work%20better.\">10<\/a>)(<a href=\"https:\/\/www.ucsfhealth.org\/education\/diverticular-disease-and-diet#:~:text=Diverticulitis%20occurs%20when%20the%20pouches,to%20pass%20quickly%20and%20easily.\">11<\/a>)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The human body functions gracefully when all its needs for micro and macronutrients are met. Dietary fibre, although is an indigestible part that our body can\u2019t process, is still vital to our health. Our guts work like powerhouses to our bodies; the better they stay, the more we giggle and laugh. <\/p>\n\n\n\n<p>By providing bulk and motion to our stools and being food for our gut microbiome, it enhances our gut and overall health. This keeps us far away from deadly diseases like diabetes, heart issues, obesity, colorectal cancer, etc.&nbsp;<\/p>\n\n\n\n<p>The best way to have fibre is to go for natural dietary fibre foods. This is to ensure that not only you get fibre but other nutrients as well. Supplements can be taken if you are unable to get enough of them from whole foods. <\/p>\n\n\n\n<p>Throughout history, cultures have recognized the wisdom of incorporating fibre-rich foods into their diets for optimal health and longevity. So keep up the good work and let your gut have its blessings.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQs\"><\/span>FAQs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1681310621102\"><strong class=\"schema-faq-question\">Can I have dietary fibre daily?<\/strong> <p class=\"schema-faq-answer\">There is no evidence of the adverse effects of fibre supplements like psyllium husk when taken in the recommended quantity.\u00a0<br\/><\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1681310639571\"><strong class=\"schema-faq-question\">Does fibre affect kidneys?<\/strong> <p class=\"schema-faq-answer\">High-fibre food is said to have a positive effect on the kidney.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1681310656466\"><strong class=\"schema-faq-question\">Can fibre reduce gas?<\/strong> <p class=\"schema-faq-answer\">Yes, fibre can help reduce gas. However, you must incorporate high-fibre slowly into your diet.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1681310670166\"><strong class=\"schema-faq-question\">Which fibre causes gas?<\/strong> <p class=\"schema-faq-answer\">Insoluble fibre, found in many root vegetables and cruciferous vegetables, corn, wheat barn, etc remains fibrous inside the stomach. This causes the food to pass quickly from the intestine and may sometime cause a feeling of gas when taken in large quantities.<\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dietary fiber is a type of carbohydrate found in plant foods that cannot be digested by the human body. It offers many health benefits, including promoting digestive health, reducing the risk of heart disease, regulating blood sugar levels, and aiding in weight management. <\/p>\n","protected":false},"author":4,"featured_media":2411,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4,42],"tags":[],"ppma_author":[46],"class_list":["post-2250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietary-tips","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What&#039;s Dietary Fibre and Why Is It Essential for Our Body? 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I grew up reading Ruskin Bond and that has led me to love writing, reading, travelling, food, and all things of nature. When I am not busy creating informative and entertaining content, you will find me in the kitchen trying new recipes and creating healthy versions of fast food, or gardening\u2013growing my own green paradise.","sameAs":["https:\/\/www.instagram.com\/the_bengali_baala\/","https:\/\/www.linkedin.com\/in\/shilpa-bhowmick-5a32b5101\/"],"url":"https:\/\/happytummy.aashirvaad.com\/en\/author\/shilpa\/"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310621102","position":1,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310621102","name":"Can I have dietary fibre daily?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"There is no evidence of the adverse effects of fibre supplements like psyllium husk when taken in the recommended quantity.\u00a0<br \/>","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310639571","position":2,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310639571","name":"Does fibre affect kidneys?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"High-fibre food is said to have a positive effect on the kidney.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310656466","position":3,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310656466","name":"Can fibre reduce gas?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Yes, fibre can help reduce gas. However, you must incorporate high-fibre slowly into your diet.","inLanguage":"en-US"},"inLanguage":"en-US"},{"@type":"Question","@id":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310670166","position":4,"url":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-is-dietary-fibre-benefits-functions-and-requirements\/#faq-question-1681310670166","name":"Which fibre causes gas?","answerCount":1,"acceptedAnswer":{"@type":"Answer","text":"Insoluble fibre, found in many root vegetables and cruciferous vegetables, corn, wheat barn, etc remains fibrous inside the stomach. 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