Mohitos Mallick

Fruit Vegetable Salad

1 year ago

High dietary fiber can support our digestive system which is very important for our healthy well being. Though high dietary fiber is not a nutrient but it is important for our regular digestion. Digestive system is an essential body process that can involve in nutrient absorption and elimination of waste products. In this article,we discuss how high dietary fiber helps in our digestion and why it is important for our healthy life.

What is Dietary Fiber?

Dietary fiber is one type of carbohydrate which are mainly found in the indigestible parts of cereals,fruits and vegetables that cannot be fully digested in our gut. Dietary fiber are mainly two types: insoluble fiber, which doesn't dissolve in water found in seeds,skins of fruits,some vegetables, wheat bread, brown rice etc and soluble fiber, which dissolve in water found in oats,beans,all fruits and vegetables. Both insoluble and soluble fiber are helpful for our digestive system.

Benefits of Dietary Fiber for Digestion

High dietary fiber intake offers several benefits for digestion and overall health.

Promotes Regular Bowel Movements

Dietary fiber intake can give your stool good frequency and consistency to pass easily through your digestive tract. Dietary fiber is a crucial substance to regulate bowel movement and helps to prevent constipation and other digestive issues.

Supports Gut Health

Fiber can support your gut health. Adding extra fiber in diet can increase the growth of gut bacteria because fiber acts as prebiotics.

Helps in Weight Management

Fiber helps in weight management by slowing down your digestion and absorption. It helps you feel full so indirectly it decreases your calorie intake. Less calorie intake helps to lose weight. Including high dietary fiber vegetable in your diet may control your weight management.

Regulates Blood Sugar Levels

High dietary fiber is very useful for diabetes patients because it regulates blood sugar levels. Fiber cannot be digested by your digestive system so it helps to keep your blood sugar in normal range.

High Dietary Fiber Food

Adding a variety of high fiber foods into your diet is essential for getting the benefits of fiber for digestion.

Fruits

Fiber is found in fruit such as avocados, berries,apple, orange etc in a good amount. Some fruit eating with their skin can boost your fiber intake.

Vegetables

High dietary fiber vegetables including broccoli, spinach, carrots, cauliflower, beans, brussels sprouts are added to your diet for proper digestion. Incorporating various vegetables in diet refers to intake of fiber.

" In conclusion, high dietary fiber is an important part for your digestive system and overall health. There are many benefits of high dietary fiber such as promoting bowel movement, lower diabetes risk, helps to reduce weight and so on. You should consume a range of fiber in your diet for a healthy life. Besides incorporate high dietary fiber in diet you should drink enough water and do regular exercise. "

Whole Grains

Whole grains high in fiber such as oats, bulger, brown rice, whole wheat pasta, quinoa. Adding whole grain in your meals can maximize your fiber intake.

Legumes

Legumes also provide a good amount of fiber. Beans, peas, lentils and chickpeas are an excellent source of fiber.

Incorporating High Fiber Foods into Your Diet

Increasing your intake of high fiber foods is easier than you might think.

Tips for Increasing Fiber Intake      

• Add more vegetables and fruits in your diet.
• Snack on raw vegetables with hummus or guacamole.
• Use whole grains instead of refined grains.
• Add beans or lentils to soups, stews, and salads for an extra dose of fiber.
• Eating fruits and vegetables with their skin.

Recipe Ideas

• Brown rice with vegetables and baked sweet potato: Boiled brown rice with chopped vegetables such as carrots, cauliflower, spinach. Baked potato with some olive oil and salt in an oven. 
• Chia chocolate avocado pudding: Blande avocado, chia seeds, milk, cocoa powder, vanilla until completely smooth. Leave it in the fridge overnight and then enjoy it.

Potential Side Effects and Precautions

While increasing fiber intake can have numerous benefits for digestion, it's essential to be mindful of potential side effects.

Digestive Discomfort

Suddenly consuming extra fiber in diet can cause digestive discomfort such as bloating,gas and constipation.Drinking more water, exercise can help to remove this discomfort.