Dietary fiber, or roughage, refers to the non-digestible portion of foods derived from plants. Dietary fiber is not energy for the human body but performs a very vital function of ensuring the digestive system operates at peak levels.
Benefits OF DIETARY FIBER
There are various benefits of dietary fiber, some of which are listed below:
- It helps to prevent constipation and diverticulitis.
- Reduces cholesterol and regulates blood sugar levels
- Promoting healthy blood pressure
- Assisting with weight control
Types of Dietary Fiber
There are two forms of dietary fiber:
- Insoluble Fiber: Prevents constipation and triggers bowel movements. Present in foods such as wheat bran, vegetables, and whole grains.
- Soluble Fiber: Traps bile acids and cholesterol, promoting heart health. Present in foods such as oats, fruits, and legumes.
High-Fiber Foods
Following are some of the richest sources of dietary fiber:
Cereals and Millets
- Barley (15.64g/100g)
- Quinoa (14.66g/100g)
- Maize (12.24g/100g)
- Bajra (11.49g/100g)
- Wheat flour (11.36g/100g)
Legumes
- Bengal gram (25.22g/100g)
- Black field beans (23.4g/100g)
- White field beans (22.99g/100g)
- Whole red gram (22.84g/100g)
- White soya bean (22.63g/100g)
Lowest Sources of Dietary Fiber
Although it is important to consume foods high in fiber, it's also nice to know which foods are low in fiber:
-Cereals: Puffed rice (2.56g/100g), Maida (2.76g/100g), Raw rice (2.81g/100g)
- Other Foods: Sugar cane juice (0.56g/100ml), Apricot (0.59g/100g), Watermelon (0.7g/100g)
Recommended Daily Intake
Based on the Recommended Dietary Allowance (RDA) 2024, the optimal daily dietary fiber intake is 15 grams per 1000 kilocalories. Try to consume a variety of high-fiber foods to achieve this target!
Incorporating high-fiber foods in your diet allows you to benefit from the many health benefits of dietary fiber. Do not forget to be hydrated and listen to your body's nutritional cues. Enjoy your meals!
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