Dietary fiber(roughage,ruffage) is important part of our daily diet.On the basis of age fiber is required into daily diet requirement."Fiber is part of diet which is non digestible through our digestive system and make bulk of diet"e-g plums and prunes.SOLUBLE FIBER
Part of fiber with dissolved in water and fermented in colon to gases and other by products this can slow movement of food from colon.Soluble fiber found in various quantities in all plants.
- Legume family(beans,peas,lupins)
- Nuts with almond (high ratio)
- Some fruits(ripe banana,berries,plums,prunes,avocados,and skin of apple,pears,quinces).
- Some vegetables(carrot),root vegetable like sweet potatos ,onions(skin rich source of insoluble fibers),and root-tubers
- flax seeds
Can't digest by our digestive tract can't water soluble ,bulking fiber in water easy movement and help in defecation.Some important food rich in insoluble fibers.
- Legumes (beans,peas)
- Nuts and seeds
- potato,onion,grapes,tomatos skin
- Some fruit unripe banana,avocados
- Whole grain food ,wheat and corn bran (all are rich source)
DAILY FIBER REQUIREMENT
- 1-3 years require 19 grams daily
- Kids 4-8 years require 25 grams daily
- Boys 9-13 years require 31 grams daily
- teen boy 14-18 years and males under 50 require 38 grams of fiber per day
- man over 50 require 30 grams of fiber per day
- Girls 9-18 require 26 grams daily
- women under 50 require 25 grams of fiber per day
- women over 50 require 21 grams of fiber per day
- Pregnant women need 28 grams and breastfeeding mother need 29 grams daily.
INCREASE OF FIBER DIET AND CURRENT STATUS
First check your current status by assessing of diet which you take in routine plane and sum up all fiber
If you are taking the diet which is less in fiber suppose it is 14 grams and you are young male of 20 age you suppose to take 38 grams daily than how you can add more fiber in daily diet plane? add fiber gently don't jump over 38 grams immediately with slow pace you can achieve your's desirable levels this is important because our digestive tract home in for bacteria thats why add slowly fiber the bacteria get adapt to that amount.
SOME FRUIT GROUP AND FIBER SERVING
REGULATE THE BLOOD SUGAR LEVEL
Insoluble fibers help in low down the risk of type 2 diabetes because they disrupt the absorption of sugar from gut and helps to stabilize the insulin level.
Food high fiber content is less calories per volume as refine food,because fiber make the diet bulk then take much more time by to digest by stomach hence person feel satiety for long time and never eat due to fullness of stomach.That is the reason how fiber reduce body weight.
PREVENT CONSTIPATION AND INTESTINAL HEALTH
Fiber makes solid waste easier to eliminate from body because it softens ,due to softness of waste they can't damage the gut wall hence keep the gut healthy.
REGULATE CHOLESTEROL LEVELS
Same to regulate the sugar fiber can regulate the cholesterol level ,fiber disturb the absorption of cholesterol from gut hence low level of cholesterol in blood indirectly prevent sever clinical manifestation of heart attack,stroke,atherosclerosis and others.
TOO MUCH FIBER INTAKE
If you take too much amount at a time this will lead to constipation ,abdominal discomfort.The only disadvantage.