What is dietary fibres ?
Dietary fibres, which are primarily found in cereals, fruits, and vegetables, consist of the indigestible portion that plays a crucial role in supporting digestive health. These fibrous substances pass through the stomach and intestines virtually unchanged, aiding in the proper functioning and balance of the gastrointestinal tract. By promoting regular bowel movements and preventing constipation, fibres contribute significantly to maintaining a healthy gut environment. Additionally, fiber-rich foods help regulate blood sugar levels, lower cholesterol, and promote a feeling of fullness, making them essential components of a well-rounded diet. Incorporating a variety of fibre sources into one’s daily meals not only supports overall digestive wellness but also contributes to improved weight management and reduced risk of various chronic diseases. In essence, the inherent benefit of dietary fibres lies in their ability to promote gut health and overall well-being, making them an indispensable part of a balanced and nutritious diet. Condition that is related to low fibre diet Low fibre intake can cause complications like constipation, haemorrhoids, bowel cancer, IBS, heart diseases, diabetes, overweight and obesity.
Types of dietary fibres :
There are primarily two types of dietary fibres: soluble and insoluble. Soluble dietary fibres have the characteristic of absorbing water, thereby increasing the bulk of stool and facilitating easier passage. Examples of soluble dietary fibres include psyllium husk (isabgol), various fruits, vegetables, oat bran, barley, flaxseed, and legumes. On the other hand, insoluble dietary fibres do not absorb water; instead, they work to add bulk to stools, aiding in the prevention of constipation and related issues such as haemorrhoids. Insoluble dietary fibres are commonly found in foods like bran, fruit skins, nuts, seeds, and whole grains. These varieties of dietary fibres play essential roles in maintaining digestive health and overall well-being by regulating bowel movements and promoting gastrointestinal function. Incorporating a balance of both soluble and insoluble fibres into your diet can contribute significantly to a healthy digestive system and prevent digestive discomfort and complications.
Low dietary fibres intake can lead to a myriad of health problems, and in this blog, we focus specifically on constipation and its related issue of piles. In order to alleviate constipation, it is essential to ensure the consumption of both soluble and insoluble dietary fibres. However, it is crucial to remember to drink an adequate amount of water while increasing your intake of dietary fibres; failure to do so can result in abdominal discomfort and exacerbate constipation symptoms. To incorporate more dietary fibres into your daily meal plan, consider adding a variety of green salads and vegetables, opting for whole fruits instead of juices, and swapping out refined grains for whole grains. Additionally, incorporating bran into your wheat flour can help boost your fibre intake significantly. By following these dietary recommendations, you can effectively promote digestive health and prevent issues related to insufficient fibre consumption.
Daily requirements of dietary fibres:
In young males, the recommended daily intake of dietary fibers is approximately 30 grams, whereas in females, this requirement is slightly lower at about 25 grams. By making thoughtful choices and incorporating fiber-rich foods into meals, individuals can easily meet their recommended daily requirements and support their overall well-being. It is important to note that individual needs may vary based on factors such as age, activity level, and specific health conditions. Consulting with a healthcare provider or nutritionist can help tailor fibre intake to each person’s unique requirements for optimal health benefits.
If you are experiencing symptoms such as constipation or other related issues like Piles, fissure, or fistula, we highly recommend seeking expert guidance and treatment from our team of experienced Ayurvedic specialists at Arogyam Piles Clinic and Research Center in Mohali, Punjab. By consulting with our dedicated doctors, you can receive personalized care and effective remedies tailored to your specific needs. Our clinic is renowned for its comprehensive approach to addressing gastrointestinal concerns, ensuring that you receive holistic and long-lasting solutions. Don’t hesitate to reach out to us for professional assistance and support in managing your health issues. We are committed to providing you with the highest quality of care and guidance to help you achieve optimal well-being and overcome any discomfort or challenges you may be facing. Trust in our expertise and commitment to your health as you embark on your journey towards healing and wellness.
