Importance of Dietary Fibre
Fiber plays a very important role not only for pregnant women but for all of us especially the children.
You must include fibre in the diet of your children everyday.
What is fiber?
Fiber forms the skeletal system of plants. Without it no plant or tree would be able to stand upright. Dietary fibre, consists of those parts of the plant foods that cannot be digested by enzymes or other digestive secretions in our gut (food pipe).
- Since they do not get digested, they play an important part in the formation of stools and digestion of other food materials.
- Dietary fibre plays an important role in the maintenance of health and prevention of diseases.
- Recent have shown that sufficient intake of fibre-rich diet may help prevent obesity, colon cancer, heart disease, gallstones, irritable bowel syndrome, diverticulosis and diabetic conditions.
How does fibre help in the formation of stools?
Fibre in the diet promotes more frequent bowel movements and softer stools having increased weight. The softness of stools is largely due to the presence of emulsified gas which is produced by the bacterial action on the fibre. A high fibre intake results in greater efficiency in the peristaltic movement of the colon. This helps in relieving the constipation which is the main cause of several acute and chronic diseases.
The high fibre diet, like bran, thus regulates the condition inside the colon so as to avoid both extremes - constipation and loose motions.
The breaking down of the fibre by bacteria renders the faeces more acidic. This reduces the amount of possible carcinogenic substances. Fibre also reduces the possibility of formation of harmful toxins in the large intestine by reducing the intestinal transit time of the food contents.
Dietary fibre increases the bacteria in the large intestines which require nitrogen for their growth. This in turn reduces the chances of cancerous changes in cells by reducing the amount of ammonia in the large bowel.
Fibre reduces the absorption of cholesterol in the diet. It also slows down the rate of absorption of sugars from the food in the digestive system
What are the food substances in which fibre is available?
The most significant food sources of fibre are unprocessed wheat bran, whole cereals such as wheat, rice, barley, rye, millets; legumes such as potato, carrots, beet, turnip and sweet potato;
fruits like mango and guava and leafy vegetables such as cabbage, lettuce and celery.
The foods which are completely devoid of fibre are meat, fish, eggs, milk, cheese, fats and sugars.
Bran, the outer coverings of grains, is one of the richest sources of dietary fibre. And it contains several types of fibre including cellulose, hermicellulose and pectin. Wheat and corn bran are highly beneficial in relieving constipation. Experiments show that oat bran can reduce cholesterol levels substantially. Corn bran is considered more versatile. It relieves constipation.
Legumes have high fibre content. Much of this fibre is water- soluble, which makes legumes likely agents for lowering cholesterol. Soyabeans, besides this, can also help control glucose levels.
The types of fibre contained in vegetables and fruits contribute greatly towards good health.
The vegetables with the biggest fibre ratings include sweet corn, carrots, potatoes, parsnips and peas. And among the high ranking fruits are raspberries, pears, strawberries and guavas.
The best way to increase fibre content in the diet is to increase the consumption of wholemeal bread, brown rice, peas beans, lentils, root vegetables and sugar -containing fruits, such as dates, apples, pears and bananas.
The intake of sugar, refined cereals, meat, eggs and dairy products should be reduced. Candies, pastries, cakes which are rich in both sugar and fat, should be taken sparingly. White processed bread should be completely eliminated from the diet.
What is the requirement of dietary fibre?
There is no recommended daily dietary allowance for it and hardly any data about optimum amounts
Excessive consumption of fibre, especially bran, should however, be avoided. Due to its content of crude fibre, bran is relatively harsh and it may irritate the delicate functioning of the digestive system, especially in the sick and the weak. Excessive use of fibre may also result in loss of valuable minerals like calcium, phosphorus, magnesium and potassium from the body through excretion due to quick passage of food from the intestine.
So it is highly recommended that for the better health of your child, include fibre in your meal plans everyday.
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