People tend to hear every now and then that they should always consume a high-fibre diet. Medical experts claim that consuming a fibre-rich diet not only ensures healthy living but also assists in keeping various physical ailments at bay. For instance, several studies assert that adequate fibre intake can benefit the digestive system functioning while reducing the risk of certain chronic diseases simultaneously.
What is dietary fibre?
Dietary fibre is the non-digestible carbohydrates found in foods. It typically includes parts of plant foods that remain undigested or unabsorbed by the human body. Unlike other nutrients like proteins and fats (that are absorbed in the intestines), fibre passes relatively intact through the stomach, intestines, and colon. Dietary fibre is further categorized as soluble and insoluble fibre.
Soluble fibre dissolves in water and forms a gel-like material. On the other hand, insoluble fibre is a tough matter that does not dissolve in water. Rather, it is left intact as the food moves through the gastrointestinal tract.
What are the benefits of dietary fibre?
The consumption of dietary fibre is loaded with multiple health benefits. For instance, the gut (good) bacteria in the intestine feed on dietary fibre to avail energy for surviving and functioning. Fibre promotes the growth of good bacteria that influences an individual’s health in a positive way. Some other benefits associated with dietary fibre include:
1. Normalizes bowel movements
Dietary fibre increases the weight and size of the stool, minimizing the risk of digestive disorders like constipation. Various studies assert that insoluble fibre attracts water into the stool, improves its consistency, and makes it soft and easy to pass. However, if the problem of constipation still persists, one can always consume the best ayurvedic and natural products for constipation like KABZEND for getting relief from the condition.
2. Helps in maintaining bowel health
Adequate intake of fibre can reduce the risk of haemorrhoids and small pouches in the colon. Various studies assert that a high-fibre diet can also lower the risk of colorectal cancer.
3. Lowers down cholesterol levels
Soluble fibre help in lowering down the density of bad cholesterol in the body. Moreover, it is also known to be effective in reducing blood pressure and inflammation.
4. Assists weight loss
High-fibre foods are generally more filling. Thus, a person is likely to eat less and stay satisfied for a longer time. This eventually limits people from consuming extra calories and helps them reach their weight loss goals.
What are some great sources of dietary fibre?
Fruits including apples, pears, avocados, bananas, papaya, etc. are some of the best sources of fibre. Moreover, green vegetables like kale and spinach, lentils, kidney beans, chickpeas, oats, almonds, whole grain products, etc. are some other great sources of dietary fibre.
Though fibre is leveraged with multiple health benefits, people are suggested to increase their daily fibre intake gradually. Various studies assert that a sudden increase in fibre intake can lead to abdominal discomfort in some people.