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Sources of Fibre and Their Importance

Sources of Fibre

What is Dietary Fibre?

Dietary fibre is a variety of carbohydrates available in foods obtained from plants. The structural component of plants is the sources of fibre-rich vegetables, fruits, etc. The other carbohydrates are broken down as food gets digested, while the fibre stays intact. Soluble fibre has a gel-like consistency and slows the digestion of food, keeping the tummy full for a longer time. High fibre foods of the soluble type are oats, apples, bananas, dry beans, barley, etc. Insoluble fibre is not soluble in water and is called ‘roughage.’ It retains much water and helps in easy bowel movements. Foods rich in the dietary fibre of the insoluble type are fruits, veggies, whole bran in grains, corn, berries, etc. 

What are the Functions of Fibre?

The nutritionists recommend a daily fibre intake of 25 grams for women and 35 grams for men. In this, about ten to fifteen grams of soluble fibre or approx14g of fibre for every one thousand calories is ideal for daily intake. Consuming two and a half cups of vegetables (cooked or fresh), 6 ounces of grains, and two cups of fruits and other foods are ideal for an overall 2000 calorie intake every day.

What are Some Good Sources of Fibre?  

Tips to include High Fibre Sources in the Diet


Besides whole foods rich in dietary fibre, fiber-rich supplements are also available to improve the diet. Some fibre-rich supplements include psyllium husk, wheat dextrin, methylcellulose, inulin, etc. Seniors with bloating stomach and inflammation issues ought to increase the fibre content in their diet. Eating fibre-rich fruits and vegetables will also provide more benefits like weight control and maintaining blood sugar levels.  

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How does one know if more fibre is needed in their diet?

Bloated stomach and constipation are the most apparent symptoms of needing more fibre in the diet. 

Which foods are parts of a fibre-rich diet?

Artichokes, legumes, berries, whole grains like millets and buckwheat, chickpeas, green peas, etc., are some examples of food rich in beneficial fibre. 

Which fruits have the highest fibre?

Raspberries have a fibre content of eight grams per cup, and guava has about nine grams per cup, which are highly beneficial. 

What is some fibre-rich Indian food?

Foods like lentils, vegetables, nuts, etc., are fibre enriched and loaded with antioxidants. You can gain more benefits from salad, seasonal fruits, or wheat. 

Do fibre supplements help?

Yes, fibre supplements are made from natural fibrous nutrients that aid in smooth digestion, weight loss, etc. 

Read more:

10 Food Sources Of Calcium For Your Bones

10 Healthy Fat Foods That You Should Be Eating

Informed Nutrition is Essential for Optimum Health as Seniors

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