High Fiber Food Health Benefits of Dietary Fiber

 fibers food

what is the importance of dietary

fibers in our food like note that

dietary fibers so they are not only

important for adding bulk or a face to

our like knowing stools and improving

the intestinal movements and keeping the

bowel movements good and in keeping our

bowel health good and all that so there

is more than what we have thought about

dietary fibers other than being just

adding bulk towards tools so what

actually is the dietary fiber and how

important it is so the dietary fiber it

is the fiber content that is present in

our food and mostly this fiber content

will come from the plant origin the

foods of plant origin is the one that

uses good amount of dietary fiber that

means how much lighter fiber a person

should need per day in males it is

estimated around 35 to 40 grams per day

and whereas in females it is 25 grams

per day so that means this much amount

of fiber that should be coming in our

diet it should come from the plant

source so the if you look at like 30

grams or 35 grams in male like nope all

day so it is not easy to know get that

much amount of fiber with the kind of

food that nowadays most of the people

are eating so because the more refined

food or the junk food or something like

that doesn't really add more fiber to

our diet that means whenever there is a

chance like no we really need to make

sure that we include more greens morgue

applying food so that we had roughage to

our we add more fiber to our diet like

know when you come when you talk about

diet or fiber so the dietary fibers can

be of two type one is a soluble dietary

fiber other is the insoluble dietary

fiber so the I know there is one more

that is indigestible starch or something

so the soluble dietary fiber as the name

says it is soluble in water and that

means it becomes a gel-like thing when

it is mixing the water inside our

stomach and then moving on to the small

intestine and also note that no fiber is

digested in the small intestine to

certain extents the Dyer soluble fiber

can be fermented in the large intestine

but nerve or fiber is digested in the

small intestine or in the stomach so

what actually the soluble fiber does

like which foods will have more soluble

fibers so the soluble fiber is present

in fruits it is present in nuts it is

present in certain vegetables and also

certain cereals so these are the soluble

fiber and also most importantly the

oatmeal like no the oat oat meal like

when you know people take boat as a

breakfast so mostly this doesn't doubt

that much calorie but it has a lot of

fiber and that fiber is there in the

soluble form it's a soluble fiber so

that means it becomes a gel-like thing

and it fills up the stomach basically

delays the gastric emptying and the gas

think empty so soluble fiber what it

does what soluble fiber does is when it

gets into the stomach mixes in the water

and makes a gel-like thing and it's lost

this like no digestion process it slows

the absorption process that means it

kind of gives fullness in the stomach so

that the the appetite center or the

satiety center that is there in the

hypothalamus it is controlled that means

we are person do not tend to eat more

food because it is full they feel full

because that becomes a gel-like and adds

bulk right so when the stomach contracts

or things will get into the small

intestine in the small intestine again

that bulk is there and it slows the slow

down the like no absorption of glucose

it slow down the absorption of

cholesterol especially so the glucose

absorption glucose surged after the

meals it will be reduced it to be

decrease so why because the soluble

fiber is kind of it is slowing down the

absorption of glucose so the glucose or

is what we call it as like nose rise in

the blood glucose after meals we call it

as postprandial blood glucose or the to

our blood glucose it is kind of slow to

miss basically it is not

there is no surgery no rapid rise and

fall of the glucose after the meals

which generally happens when the refined

food is taken or the high sugary food is

taken where there is no for much fiber

that actually rises sharp rise and

unlike fall of the blood glucose will

happen increasing more glucose and that

is basically taking all this extra

glucose into fatty acid synthesis

whereas here we are having this fiber

high fiber content so it's low slee

glucose absorption so there is no much

glucose surge in the blood it controls

the postprandial blood glucose level

when the postprandial blood glucose

level is controlled it basically helps

diabetes patients also it helps a normal

person why because the when you control

the glucose even you are not allowing

the surge in the glucose or insulin is

not released much so in the insulin is

less and when glucose is kind like now

slowly rising so most of it is kind of

metabolized undergoes oxidation for the

energy purpose rather than sharp rise in

the glucose going into the liver and in

the liver you may like liver makes

glucose extra glucose as fatty acids and

converted to try a cell glycerol and

ultimately stored in the adipose tissue

so the point here is having more fiber

in the diet it controls the blood sugar

level and that means it is going to

control overweight person putting on

more weight so overweight obesity and

followed by diabetes can be controlled

by increasing dietary fiber in our diet

and what else it does so the soluble

fiber it decreases the cholesterol

levels why because already cholesterol

is 50% of the cholesterol is the one

that is absorbed in our body and our

normal conditions now what happens if

you are more adding more fiber to your

diet so it slows down that 50% so that

means most of the cholesterol is going

out of the intestine into the feces that

means it slows the colors it decreases

the cholesterol levels in the body so

there in the cholesterol levels decrease

that means LDL cholesterol decreased and

atherosclerosis can be prevented and

that means there is no hypertension

lateral sclerosis hypertension this kind

of things can be prevented on long term

so it means your dietary fiber decreases

the it decreases the likely actually

decrease gastric

or increases gastric emptying time

thereby you don't like you feel full

thereby person do not eat much that

means and also glucose urges prevented

post rambling post prandial but Lucas is

controlled that means per person do not

put on weight on long-term basis no OBC

like obesity is controlled when the

overweight obesity is controlled

diabetes is prevented so in the diabetes

is prevented all the consequences of

diabetes can be prevented and also

lowering the cholesterol level lowering

the gluco controlling the glucose level

we control our lipid levels thereby we

control a thorough sclerosis and I

pretension later and complications of

atherosclerosis and hypertension that is

a myocardial infarction stroke this kind

of things can be prevented on the long

term so that means using diet or fibers

is really really good thing what else

solid so what happens to the soluble

fiber once it goes to the small

intestine it is not digested it slowing

down all this process and once it goes

to the large intestine what happened to

the soluble fiber so the soluble fiber

partially it is undergoing fermentation

by the colonic bacteria we all are like

no in our body according to some

estimates we have 100 trillion bacteria

or entire body so off of them are there

in the gastrointestinal tract so there

are trillions of bacteria present in the

gastrointestinal tract and the colonic

bacteria what they do so they are going

to ferment soluble fibers into small

chain fatty acids so this is something

which is very interesting that I read

recently in some of their research

articles so the soluble fibers are the

fibers so partly when they undergo a

fermentation process so there will be

short chain fatty-acids that are made

which are like no acidic acid propionic

acid butyric acid citric acid is a two

carbon fatty acid propionic acid is

three carbon fatty acid butyric acid is

four carbon fatty acids is short chain

fatty acids so once they are absorbed so

they are going to control our metabolism

they're going to no alter the insulin

sensitivity there are a lot of medical

uses of short chain fatty acids which

are like kind of right and now it is the

researchers are exploring all these like

know what all the functions of short

chain

fatty acids in our body which are coming

from our dietary fiber so that means

short chain fatty acids so they are

going to control our metabolic

metabolism in a positive way and prevent

so many non communicable diseases

including autism Alzheimer's disease and

development of diabetes mellitus and so

many no diseases over a period of time

in a long term so they can be prevented

so this is about soluble fibers what

about insoluble fibers insoluble fibers

are again present in leafy vegetables

then the gray vegetables and also

present in whole grains present in seeds

so all these insoluble fibers as the

name says they are not soluble in water

so that means they add bulk

they are roughest to our stool so that

means they make like proper intestinal

moments our intestinal movement is

proper and the regular bowel movement

and it is there so it prevents

constipation so the insoluble fibers of

course even the soluble fibers also so

they prevent constipation so and the

constipation is prevented so that means

there will be prevention of so the

hemorrhoids and fissures anal fissures

and hemorrhoids can be prevented so

these are these are the no uses of

insoluble fiber step so and what else is

now add bulk toward stool something

called as indigestible starch this

indigestible starch it comes from

legumes it comes from beans it comes

from plants so these are the starch that

is not digested in our intestine small

intestine because we simply we don't

have enzymes to do that so they just

move into the colon and undergoes

fermentation partly and then add bulk to

the bulk to the stool and then it

actually helps in the movement but in a

normal bowl moment so this is all about

dietary fiber so the point here is we

really need to make sure that we add

good plant-based

things in our food make sure we have a

lot of veggies make sure we eat more

fruits and also add a variable of fiber

come from so ages it is a whole

rain nets and say it's fruits leafy

vegetables vegetables so make sure we

add lot of them in our foods or a long

term we are going to get a good benefits

of diet or fibers of course a lot of

supplements are also available

dietary fiber supplements we can use it

but the thing is always it is good to

take natural things so that means we can

actually get so many other benefits of

that law not just the fiber so green

leafy vegetables or leafy vegetables or

fruits nuts and seeds they come with lot

of other nutrients like vitamins

minerals and good fat like omega-3 fatty

acid omega-6 fatty s this kind of things

will come in along with the fiber so

it's always good to have include lot of

veggies in order so this is all about

dietary fiber.