Fiber (or roughage) is one of the most essential parts of our diet. It can be found in the indigestible compounds of cereals, fruits and vegetables. The experienced medics at AMRI Hospital Kolkata, one of the leading multispecialty hospitals in Kolkata highlight that dietary fiber is mainly made up of the indigestible parts of plants and is considered to be one of the most effective natural substances for preventing constipation. Due to its unique property of not being digestible, fiber passes relatively unchanged through our stomach and intestines. This helps in maintaining a healthy digestive system and combating all the issues related to it.
AMRI Hospital Kolkata believes that it is know the amount of dietary fiber needed by the body, the food products that contain it and the ways to include them to your daily meals. Here are some of the most effective ways to increase your daily intake of fiber:
- Include whole gains (a natural source of dietary fiber) in your diet. Whole wheat, barley, oats, rye, millet (ragi), oatmeal, brown rice and bulgur (lapsi) are considered to be a good source of fiber.
- Including fiber rich food in your breakfast is considered to be beneficial as it is the most important meal of the day.
- Fresh fruits like apples, prunes, pears and oranges, Whole grain crackers, ragi biscuits and apricots are the best options when it comes to fiber-rich food.
- Add the food products like Peas, beans and lentils which are a great source of fiber to your salads.
- Root vegetables and tubers, including onions and sweet potatoes are the healthiest sources of fiber.
- Drink plenty of water to keep yourself hydrated.
A high fiber diet offers wide-ranging benefits, such as:
- Helps in normalizing bowel movements.
- Helps in maintain bowel health.
- Lowers the risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
- Fiber, particularly psyllium husk, is effective in removing yeast and fungus out of the body.
- Reduce the risk of gallstones and kidney stones.
- Fiber helps in providing relief from IBS (Irritable bowel syndrome)
- Plays a major role in combating diseases related to the colon.
- Helps in regulating the cholesterol levels.
- Improves blood sugar levels.
- Dietary fiber is effective in preventing colorectal cancer.
- It is effective in reducing the risk of diverticulitis – an inflammation of polyps in the intestine.
- Helps in maintaining healthy weight.
Keeping in mind the extensive benefits offered by fiber, it becomes imperative to ensure that you include it in your daily diet in adequate amount.