Fibre and its Benefits

 Fiber and its Benefits

Fiber is also known as roughage, is the part of plant based foods (grains, fruits, vegetables, nuts, and beans) that the body can't break down.

Fiber is defined as the undigested plant material that animals/humans may ingest. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements and flushing cholesterol and harmful carcinogens out of the body. Fiber is found in virtually all plant foods including wholegrains, fruits, vegetables, beans, nuts and seeds.

Fiber is a general term used to identify a carbonhydrate contained in many different types of foods.

There are two main types of Fiber

Soluble and Insoluble

Soluble fiber dissolves in water to form a gel like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas,beans, apples, citrus fruits, carrots barley and psyllium. Whole wheat flour, wheat bran nuts, beans and vegetables,  such as cauliflower, green beans and potatoes are good sources of insoluble.

Food high in Fiber

* Grains (whole grain, bread, cereals, pasta)

* Bran

* Brown rice

* Nuts, seeds and pips

* Skin on fruit 

* Pulses ( peas, beans lentils)

* Citrus fruits

Benefits of Fiber

1. Lower cholesterol levels and decrease the rise in blood sugar after high carb meals.

2. Helps maintain bowel health

3. Aids in achieving healthy weight

4. Helps to live longer

5. Normalise bowel movements. Dietary fiber increases the weight and size

Thanks for reading!

Article by: 

Adisa Aanuoluwapo Ruth

Food, Nutrients & Health

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References

www.helpguide.org>healthy eating>hi

www.healthline.com>nutrition>roughage