Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Fiber is commonly classified into two categories:
1. Insoluble fiber (Does not dissolve in water) : This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole grain Flour, nuts and many vegetables are good sources of insoluble fiber.
2. Soluble fiber (Dissolves in water) : This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, Barley, Ragi (Nachini), peas, beans, apples, citrus fruits and carrots.
What is dietary fiber?
Dietary fiber, also known as the bulk that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates - which your body breaks down and absorbs - fiber isn't digested by your body. Therefore, it passes relatively intact through and out of your body.
A high-fiber diet has many benefits, which include:
1. Normalizes bowel movements: If you have constipation, it helps create a bulky stool making it easier to pass. If you have loose, watery stools, it helps solidify the stool.
2. Lowers blood cholesterol levels: Soluble fiber found in beans, oats, ragi, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
3. Helps control blood sugar levels: Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels.
4. Aids in weight loss: High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger , tend to less “ energy dense”, which means fewer calories in the same amount of food and linger longer, so you stay full for a greater amount of time.
Take note that one of the staples that is extra-rich in fiber is Ragi, or Finger Millet. Soulfull is a popular brand involved in the marketing of Ragi based products throughout India - you can start from there!
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