Food Nutrition

Adequate intake of dietary fibers are important in daily diet

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Dietary fibres are plant constituents that are resistant to digestion in the human digestive tract. They consist of cellulose, hemicellulose, pectin, mucilages, gums and lignin. All except lignin are complex carbohydrates. There are two types of dietary fibre. Insoluble fibres include cellulose, hemicellulose and lignin, and soluble ones are pectins, gums and mucilages.

Fibre has several functions. Apart from making the diet bulky, it delays the absorption of carbohydrates and fats and, therefore, has satiety value. It also binds toxic substances. Soluble fibres bind to water and increase the viscosity of the intestinal contents, they bind cholesterol and increase excretion of bile acids and also affect the metabolism of other nutrients. Insoluble fibre moves the food through the gastrointestinal tract more quickly and increases the bulk of the stools. They have no metabolic effects. However, too much of fibre can decrease the absorption of valuable micronutrients. Fibre rich foods are usually low in fat. On high fibre diets, one is less likely to overeat.

Different parts of the plant contain varying amounts of fibre, but older plants contain more than younger plants. The skin and the outer layers of the edible portion of foods contain more fibre. Traditional cooking habits retain fibre. During the refining of foods, fibre is removed and hence is less in processed foods. Fibre containing plant foods is important for decreasing the risk of metabolic disorders such as diabetes and cardiovascular diseases, and also diverticulitis and colon cancer. Fibre protects vitamins from being destroyed during cooking.

Ensure adequate intake of dietary fibers in daily diet

The desirable levels of dietary fibre are around 30-40 g a day. Western diets high in processed foods are low in fibre (20 g), and therefore, this population is advised to increase the intake of foods rich in fibre. Indian diets provide 50-100 g/day, when whole grain cereals, pulses, and vegetables are consumed daily, the actual quantity depending upon the nature of cereals and millets used. It is, therefore, to our advantage to maintain our traditional cooking and eating patterns.

Whole wheat flour (without sieving) should be used for preparing roti. The use of white bread, naan, roomali roti, and other maida preparations should be limited.

Whole legumes should be used at least twice a week. Fruits may be used with edible skin. It is advisable to limit/avoid processed, refined, and fast foods. Certain Indian spices, such as fenugreek (methi), have high fibre content and are useful in reducing blood glucose, cholesterol, and triglycerides. Simple recipes based on fenugreek seeds can be employed to improve carbohydrate toierance and reduce blood lipids in patients with diabetes and high blood levels of cholesterol and triglycerides.

Total Fibre Content Of Common Foods

High (>10g per 100g)
Wheat
Maize
Jowar
Bajra
Ragi
Legumes
Fenugreek
Dals

Medium (1 to 10g per 100g)
Rice
Most vegetables
Most fruits
Coconut
Sesame(til)

Low (<1g per 100g)
Refined and processed foods

Nil
Sugar
Fat/oils
Milk
All types of meat

Reference: Diet & Heart Disease, NIN-ICMR

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165 Comments on “Adequate intake of dietary fibers are important in daily diet”

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