Health Benefits of Dietary Fiber

In the modern era our life style has changed such that our food contains very little amount of fiber. The food that is devoid of fiber may pave way for disorders like constipation, colon cancer etc., Fiber is essential to maintain a healthy digestive tract. It aids in softening of the faeces and aids in quick passage through the intestines, reducing the chances of constipation and prevents colon cancer.

Dietary fiber is the undigested residue that is majorly represented by the outer material or the plant wall material. The dietary fiber has two main classifications like the soluble and insoluble fiber. The soluble fiber is one that dissolves in water and is sticky in nature. Diets rich in soluble fiber are fenugreek, lenthils, bananas, ladies finger, plums etc., The insoluble fiber is one that does not dissolve in the digestion process and in largely unchanged. The food rich in insoluble fiber are skin of fruits and vegetables, peas, wheat barn etc.,

Consumption of a fiber rich diet ensures the lower levels of serum cholesterol which causes heart problems. Researches have proven that the consumption of soluble fiber reduces the bad cholesterol in the body and also lowers the blood glucose levels and hence is beneficial for people with diabetes too. Fiber rich food is ideal for weight watchers as it is filling and low in calories too.


The fiber content in our diet should be gradually increased as the sudden loading of fiber into our diet may cause gastric disorders, abdominal pain etc., Too much of anything is bad, likewise, too much of fiber intake may prevent our digestive system from absorbing certain minerals like calcium, iron, zinc etc., One main advantage of fiber rich food is that they maintain their nutritive value at all stages either raw, chopped, mashed or ripe. Care should be taken to increase the fluid intake with your diet.

Some of the ways to add fiber to you diet are:

1. Start your day with wholesome diet like cereals, whole grains, dried fruits.
2. Make it a point to consume 5-6 servings of fresh fruits and vegetables.
3. Include more salads in your diet.
4. While snacking include fiber rich fruits and vegetables.