dietary fibre
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The body cannot digest fibre, a particular form of carbohydrate. The majority of carbs are converted into the sugar molecules known as glucose, however, fibre cannot be converted into these sugar molecules and instead moves through the body undigested. Fibre controls how the body uses glucose, which helps to control appetite and blood sugar levels. (Source)

What Is Dietary Fibre? What Are The Functions Of Dietary Fibre?

The components of plant meals that your body cannot digest or absorb are referred to as dietary fibre, roughage, or bulk. Fibre isn’t processed by your body like other meal ingredients like lipids, proteins, or carbohydrates that your body breaks down and absorbs. Instead, it exits your body largely undamaged after passing through your stomach, small intestine, and colon.

  • Bowel movements become more typical. The weight, volume, and softness of your faeces are all increased by dietary fibre.
  • Keeps gut health in tact.
  • Cholesterol levels are reduced.
  • Supports the regulation of blood sugar.
  • Encourages achieving a healthy weight.
  • Aids in extending your life.
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What Happens If There Is Excess Of Dietary Fibre?

Foods high in fibre are beneficial to your health. However, introducing too much fibre too soon might cause abdominal bloating, cramps, and intestinal gas. Gradually adding more fibre to your diet over a few weeks. This enables your digestive system’s natural microorganisms to adapt to the shift.

Also Read: Health Benefits Of Peas: Nutrition, Precautions & Side Effects

How Much Dietary Fibre Do I Need? What Are The Recommended Amounts?

Strong evidence supports the notion that eating a diet high in fibre, or “roughage,” lowers the risk of colon cancer, type 2 diabetes, heart disease, and stroke.

The recommended daily fibre intake for men and women is 30 to 38 grammes of fibre for males and 21 to 25 grammes of fibre for women. Here is a list of some common foods along with their dietary fibre content. Check the Nutrition Facts label on packaged items to see how much fibre is included.

What Are The Sources Of Dietary Fibre? What Food Contains Fats?

It can be necessary to increase your consumption if you aren’t receiving enough fibre daily. Suitable options consist of:

  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds
grains

Deficiency Of Dietary Fibre: The Possible Disorders And Their Symptoms

Low-fiber diets have been associated to:

  • Constipation.
  • Haemorrhoids.
  • diverticulitis.
  • Irritable bowel syndrome (IBS)
  • Overweight and obesity.
  • Heart disease.
  • Diabetes.
  • Bowel cancer.

Your normal health can be affected by digestive issues like constipation and irregular bowel movements since there isn’t enough fibre in your diet. Bloating and soreness in the digestive system are side effects of acute constipation.

You may experience loose stools or diarrhoea as a result of eating insufficient amounts of fibre each day. Antioxidants included in the majority of meals high in fibre can help the body fight inflammation. As a result, if we do not ingest enough fibre, it will be challenging to treat inflammation brought on by a number of illnesses.

Also Read: Chia Seeds Health Benefits Supported by Science

Toxicity Of Dietary Fibre In Case Of Excess Of Fibre

Constipation, gas, and bloating are all side effects of eating too much fibre. By drinking more water, working out, and changing their diet, a person can get rid of this discomfort. A person who consumes more than 70 gram (g) of fibre per day may experience some unwelcome side effects of excessive fibre.