Understanding The Importance Of Fibre

What is Fibre?

Fibre is the indigestible part of plant foods such as vegetables, fruits, legumes, etc. Fibre helps us keep our digestive system healthy.

There are two types of Fibre :-

Soluble Fibre: Soluble Fibre dissolves in water, to form a gel. It includes plant pectin and gum. This fibre slows down the emptying process of the stomach, thus helping one stay full for longer.

Insoluble Fibre: Insoluble Fibre doesn’t dissolve in water. It includes plant cellulose and hemicellulose. It passes through the digestive system without being broken down and thus adds volume to the stool. It helps prevent constipation.

Fibre & Fat loss!

Fibre rich foods are super filling and thus help to reduce calorie intake.

Some fibre rich foods slow down digestion keeping us full for longer and indirectly controlling our appetite.

Both these factors play a key role in boosting fat loss.

Other Benefits of Fibre in your diet :-

  • Lowers Cholesterol Levels
  • Helps Control Blood Sugar Levels
  • Reduces Risk of Certain types of Cancer
  • Have a more diverse gut microbiota

6 things to add to your diet for higher Fibre intake:

Recommended Daily Intake for women: 25 gms, men: 38 gms under 50 years.

Food Items Quantity Fibre Content
Fruits 2 (150 gms) 4 – 5 gms
Lentils & Legumes
(Dals, Chana, Masoor, Chole, Rajma)
1 bowl (40 gms weighed dry) 6 – 9 gms
Vegetables 3 – 4 hand sized servings (300 gms) 5 – 7 gms
Nuts (Almonds, Walnuts, etc.) 6 – 8 pieces 2 – 4 gms
Seeds (Chia seeds, Flax seeds, Pumpkin seeds) 1 tsp 2 – 4 gms
Whole grain flours
(Wheat, Millets such as Bajra, Jowar, Oats)
2 rotis (40 gms weighed dry) 4 – 8 gms
Have a more diverse gut microbiota.

Caution

If you are not used to eating fibre, gradually increase the quantity of your fibre intake, for your digestive system to get used to it.

Fibre can cause gas and bloating for some people.

- Jinal Furia Shah