DIETARY FIBERS

Fiber, is the part of plant-based foods (grains, fruits, vegetables, nuts and beans) that the body can't break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body. It keeps you full, improves health, and aids weight loss.

Fiber comes in two varieties: 

• Insoluble fibers
• Soluble fibers

INSOLUBLE FIBERS

It does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and

usually  found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. 

SOLUBLE FIBERS

It dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as berries, citrus fruits, and pears.

HEALTH BENEFITS OF FIBER IN YOUR DIET 

Some of the benefits include: 

Digestive health 

Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhoea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), haemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). 

Cancer 

There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx. 

Skin health

When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin. 

TIPS FOR ADDING FIBERS IN YOUR DIET

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. 

Fiber from whole grains 

1. Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. 
2. Replace white rice, bread, and pasta with brown rice and whole grain products. 
3. Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals. 

Fiber from fruit and vegetables 

Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help: 

Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt 

Eat whole fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories. 

Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears. 

Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.

Fiber in fast food 

Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. 

Other tips for getting more fiber from meals at fast food restaurants: 

• Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread. 
• Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal. 
• Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible. 

Fiber supplements 

Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods: 

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• Fiber supplements won’t provide the same vitamins, minerals, and other nutrients offered by high-fiber foods. 

1. Supplements won’t fill you up or help you manage your weight. 
2. Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anti coagulation drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a fiber supplement. 
3. If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet. 

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids.