For physical and mental health, we need healthy foods. There are many nutrients which are necessary to complete our diet, and without dietary fiber our diet cannot be completed. It does not add anything to our body but helps us to keep healthy by preventing us from many problems. It is very important for our physiological system. It is very helpful in smooth digestion process. In this article we will discuss the importance of Dietary Fiber.
You can download pdf file of Dietary Fiber chart by below link
What is Dietary Fiber?
Dietary Fiber is one kind of carbohydrate which is available in our plant based food naturally. It does not has any calorie. It cannot be digested, broken down and absorbed by the body. It is very important for our digestive system.
There are two types of dietary fiber. One is Soluble in water and another is insoluble in water.
- Water Soluble Dietary Fiber:- This type of dietary fibers easily dissolve in the water. This is helpful in controlling cholesterol, diabetes and weight loss. Water soluble fiber is found in Oats, Fruits, Vegetables, barley and daliya.
- Water Insoluble Dietary Fiber:- This type of dietary fiber does not dissolve in water. This is helpful in constipation, stone and other digestive problems. Insoluble fiber is found in cereal, fruits and vegetables mainly whole wheat flour, brown rice and broccoli.
Importance of Dietary Fiber
Healthy Digestion: It is very important and necessary for our healthy digestive system. It is very good for bowel movement. Insoluble fiber plays a major role in softening the stool. So that It can pass easily and clean our intestines.
Cholesterol Control: Mainly soluble fibers are very helpful in lowering down the bad cholesterol and studies are also shown that fibers are very beneficial in lowering high blood pressure. Hence it supports to maintain healthy heart.
Management of Diabetes: It can be beneficial in diabetes. Fibers can slow down absorption of sugar resulting in less blood sugar level.
Weight Control: You can control your weight by having sufficient dietary fiber in your diet, it has zero calories and does not add anything to your body. It keeps your stomach full for a long time
Dietary fiber chart showing fiber content in different types of foods
|
Foods |
Fiber in gram | Foods | Fiber in gram | Foods |
Fiber in gram |
|
Millets: |
Fruits: | Whole Grains: | |||
| Finger Millet (Ragi) |
3.6 |
Apples |
2.4 |
Brown rice |
2.7 |
| Little Millet (Kutki) |
7.6 |
Guavas |
5.4 |
Quinoa |
2.8 |
| Barnyard Millet (Jhangora) |
10.1 |
Pears |
3.1 |
Oats |
10.6 |
| Sorghum (Jowar) |
6.7 |
Bananas |
2.6 |
Vegetables: | |
| Legumes: | Nuts and Seeds: | Broccoli |
2.6 |
||
| Lentils |
7.9 |
Almonds |
12.5 |
Spinach |
2.2 |
| Chickpeas |
7.6 |
Chia seeds |
34.4 |
Carrots |
2.8 |
| Black beans |
7.5 |
Flaxseeds |
27.3 |
Sweet potatoes |
3.3 |
| Bran and Cereals: | All fiber quantities are as per 100 g of Foods | ||||
| Wheat bran |
42.8 |
||||
| Bran flakes |
10.3 |
||||
Dietary Fiber Chart for daily requirement of dietary fiber
| Age Group | Daily Dietary Fiber Requirement in (g) for Girl | Daily Dietary Fiber Requirement in (g) for Boys |
| 1 to 3 Years |
19 |
19 |
| 4 to 8 Years |
25 |
25 |
| 9 to 13 Years |
26 |
31 |
| 14 to 18 Years |
26 |
38 |
| 19 to 30 Years |
25 |
38 |
| 31 to 50 Years |
25 |
38 |
| 51+ Years |
21 |
30 |
Suggestions
- Consume minimum 25g of dietary fiber in a day
- Include cereals, fruits, vegetables and pulses in your diet.
- Prefer Brown Bread, Brown Rice and Oatmeal foods
- Drink at least 8 to 10 glasses of water daily.
Conclusion:-Inner body cleaning is necessary to avoid different types of diseases. Dietary Fiber helps us in this process. Consuming adequate quantities of dietary fiber keeps us to maintain our digestive system healthy and clean.
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