• Facts About Fibre 
• Articles on Obesity
• Obesity

Human digestive enzymes will not break down the fibres, which is a carbohydrate. Otherwise, it moves through our digestive system, giving the intestines a workout in the process. The good news about it is it gives zero calories says Dr Sonal Kanakpur, senior obesity consultant based in Bangalore.

Two types of fibers are insoluble fibres and soluble fibres. Insoluble fibre is a volume increasing mediator. It infuses water and smooth the bowl movement, easing bowel movement. Along with that, our body gets rid of the toxins. Bran and wholegrain and the skin of many fruits and vegetables are a source of insoluble fibre. Seeds and nuts are also a rich source of insoluble fibre.

Soluble fibre absorbs water and forms a gel-like material as it passes through the stomach. This also slows down the rate at which food passes through the digestive system. If you look for soluble fibre, you will find it in oats, legumes such as peas, kidney beans and lentils. Some seeds, brown rice, barley, and fruits such as pine apple, oranges, and some green vegetables like broccoli, okra and potatoes, carrots are also high in fibre.

Avoid processed food. Food processing removes a lot of fibre content from food.  Henceforth it is better to consume food in its natural form. "look for more unrefined and processed food to avoid losing the fibre," advises Dr. Sonal.

Insoluble Fibre

Dieticians point out the numerous advantages of bulking up on fibre. You can:

Control constipation: The questioned advantage of insoluble fibre is its capability to smoothen and enlarge stool volume, rapid elimination of waste. Both soluble and insoluble fibre facilitates controlling constipation.

Excellent heart health: More intake of fibre lowers bad cholesterol levels and that in turn leads to good heart health. It is a proven fact that insol­uble fibre has been associated with reduced cardio­vascular risk and slows the progression of cardiovascu­lar disease in high risk individuals.

Defeat diabetes: Soluble fibre from legumes, barley, oats, ragi, some fruits and vegetables can regulate blood sugar.

Manage weight Fibrous food makes you a sense full. It takes longer time to chew, so you hardly ever overeat. When fibre arrive at the stomach, it proceeds like a sponge absorbed with water, keep you feel full and egging you on to think you have had an adequate amount of food.

Get additional nutrients: Fibre escorts to the slow and sound absorption of nutrients from food.

Become attractive: Ever-increasing intake of high-fibre fruits and vegetables pick up not only the skin tone and texture but also makes hair healthier. It leaves you leaner, with a twinkle in your eyes!

How much fibre is the right amount?

The majority of us eat far less fibre than the required amount. Doctors say that healthy adults should have in at least 26 grams of fibre in their diet every day. On the higher side, limit it to 35 gram per day. Introduce yourself to fibre diet with care. For the first few days and weeks, don’t eat large quantities of fibre which can leave you feeling bloated. You gradually increase the amount so that you feel comfortable. Your daily requirement of fibre is addressed through two serves of fruits for breakfast with whole grain cereal. In the midmorning before lunch instead of tea/coffee and biscuit, have a fruit. In between your meals, have servings of vegetables every day. Also include bread and nut servings in between.

Do you Know: Sprouted pulses (consumed whole without boiling), barley, oat are other high fibre options. Fruits and vegetables are good sources of fibre because they are full of both solu­ble and insoluble fibre. Keep in mind; juice is not a replacement for eating raw fruits and vegetables as food processing removes most of the fibre in the bargain. 

Get fibre from the following:

Wholegrain bread, muesli, baked beans, whole meal pasta, brown rice, porridge, poha, oats, dried fruits, nuts fibrous vegetables such as broccoli, turnip, sweet potato, carrot, cauliflower and spinach, drumdtick, beans, peas, ladies finger.   Best fruit sources are: apple, banana, pear, strawberry and orange mango, pineapple, Watermelon.

Wet your intake:

Fibre doesn't work without sufficient amounts of liquid. So, drink ample amount of water. Otherwise, you will nag of constipation, gas and bloating.

Eat complete fruits as a replacement for drinking juices.

Include fruits such as apples, bananas, oranges, pears and berries into every meal

Scrub, rather than peel. In vegetables fibre is concentrated in the peel and outer layer.

Prefer wholegrain cereals for breakfast. Add a tablespoon of natural wheat bran to your much-loved cereal.

Eat raw vegetables or nuts in place of chips, crackers or chocolate bars.

Change to wholegrain bread. Check the label for whole-wheat, whole-wheat flour, or another whole grain as the first constituent.

Attempt brown rice, barley, or whole-wheat pasta Eat more beans, peas and lentils

Fig bars offer fibre.

Eat the right vegetables. The darker the vegeta­ble, the more natural fibre there is in it. Dark lettuce and spinach are perfect choices for add­ing fibre to your diet.