Healthwatch by Shyft

Looking for some healthy eating advice?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

The Power of Fiber: Why You Need It in Your Diet

The Power of Fiber: Why You Need It in Your Diet
Content
Content

Fibre is an essential part of a balanced diet. It’s often overlooked, but it plays a vital role in our digestive system and overall health.

A diet rich in fibre can help prevent chronic diseases such as heart disease, diabetes, and even certain cancers. In this blog, we’ll discuss the importance of fibre in a balanced diet, its benefits, and how to incorporate it into your daily meals.

What is fibre?

Fibre is a type of carbohydrate found in plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike other carbohydrates, fibre cannot be broken down into sugar molecules, and it passes through our digestive system relatively intact. There are two types of fibre – soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. Insoluble fibre doesn’t dissolve in water, and it adds bulk to our stools, helping to regulate bowel movements.

Benefits of Fiber:

Fibre is essential for maintaining a healthy digestive system. It helps to keep our digestive system running smoothly by regulating bowel movements, preventing constipation, and reducing the risk of colon cancer. It also helps to reduce the risk of other chronic diseases such as heart disease, diabetes, and obesity.

Here are some of the main benefits of including fibre in your diet:

  1. Improved digestion: Fiber helps to prevent constipation by adding bulk to the stool and promoting regular bowel movements. This can help to prevent digestive problems such as haemorrhoids, diverticulitis, and irritable bowel syndrome.
  1. Weight management: Fiber can help to reduce the risk of obesity by promoting feelings of fullness and reducing the number of calories consumed. It also helps to regulate blood sugar levels, which can prevent overeating and snacking on high-calorie foods.
  1. Reduced risk of chronic diseases: A diet rich in fibre has been shown to reduce the risk of chronic diseases such as heart disease, stroke, and certain types of cancer. This is because fibre helps to lower cholesterol levels, regulate blood sugar levels, and reduce inflammation in the body.
  1. Improved heart health: Fiber helps to reduce the risk of heart disease by lowering cholesterol levels, reducing blood pressure, and reducing inflammation in the body.
  1. Enhanced gut microbiome: A healthy gut microbiome is crucial for overall health, and fibre helps to promote the growth of beneficial gut bacteria.

How to incorporate fibre into your diet:

The recommended daily intake of fibre for adults is around 25-30 grams per day. However, studies have shown that most people consume only around half this amount.

The good news is that there are many easy ways to incorporate more fibre into your diet. Here are some tips to help you increase your fibre intake:

  • Start the day with a high-fibre breakfast: Choose whole-grain cereals, bread, or oatmeal for breakfast, and top with fresh fruit or nuts for an extra boost of fibre.
  • Eat plenty of fruits and vegetables: Aim to include at least five servings of fruits and vegetables in your daily diet. Snack on fresh fruits and vegetables throughout the day, and add them to your meals whenever possible.
  • Choose whole grains: Choose whole-grain bread, pasta, and rice instead of refined versions. Look for products that contain at least 3 grams of fibre per serving.
  • Add legumes to your meals: Legumes such as lentils, chickpeas, and kidney beans are an excellent source of fibre. Add them to soups, stews, salads, and curries.
  • Snack on nuts and seeds: Nuts and seeds are an excellent source of fibre and healthy fats. Snack on a handful of almonds, walnuts, or pumpkin seeds for a quick and healthy snack.
  • Be mindful of your snacks: Choose snacks that are high in fibre, such as fruit, raw veggies, or whole-grain crackers.
  • Don’t forget about fibre supplements: If you struggle to get enough fibre through your diet, consider taking a fibre supplement. However, it’s always best to get your nutrients through whole foods whenever possible.

Takeaway

Fibre is an essential part of a balanced diet, and it’s crucial for maintaining a healthy digestive system, preventing chronic diseases, and promoting overall health. By including more fibre-rich foods in your diet, you can improve your health and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

Start by making small changes to your diet, such as choosing whole-grain products and adding more fruits and vegetables to your meals. Over time, these changes can make a big difference in your overall health and well-being.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Vitamins, Minerals and Hypothyroidism

Let thy food be thy medicine and thy medicine be thy food.” -Hippocrates Most of us practice vitamin, nutritional and herbal therapy on a regular basis in the form of fresh fruit juices, supplements, and multivitamin capsules to name a few. These also serve as the pillars of various complementary and alternative medicine systems. It is always advised to consult with your dietician before you make any major diet changes when suffering from thyroid disorders. Some common vitamins, minerals, and… Read more

Vitamins, Minerals and Hypothyroidism

Vitamins, Minerals and Hypothyroidism

Let thy food be thy medicine and thy medicine be thy food.” -Hippocrates Most of us practice vitamin, nutritional and herbal therapy on a regular basis in the form of fresh fruit juices, supplements, and multivitamin capsules to name a few. These also serve as the pillars of various complementary and alternative medicine systems. It is always advised to consult with your dietician before you make any major diet changes when suffering from thyroid disorders. Some common vitamins, minerals, and…

book

3 minutes

|

calendar

06 Apr 2023

Lactose Intolerance

4 minutes

15 Aug 2023

Lactose Intolerance

Is it common for you to experience bad gas, bloating, diarrhoea, and stomach cramps after eating cheese or consuming a glass of milk? If so, you may be lactose intolerant. The manifestations of this condition may be embarrassing and put you into tough situations. However, with proper precaution and care you can save yourself from being caught with an egg on your face. The science behind it.. The sugar found in milk is called lactose. Lactase is an enzyme, made… Read more

Most read

Lactose Intolerance

Lactose Intolerance

Is it common for you to experience bad gas, bloating, diarrhoea, and stomach cramps after eating cheese or consuming a glass of milk? If so, you may be lactose intolerant. The manifestations of this condition may be embarrassing and put you into tough situations. However, with proper precaution and care you can save yourself from being caught with an egg on your face. The science behind it.. The sugar found in milk is called lactose. Lactase is an enzyme, made…

book

4 minutes

|

calendar

15 Aug 2023

Most read

IBS Relief

4 minutes

06 Apr 2023

IBS Relief

Irritable bowel syndrome (IBS) is a chronic condition that, on a good day, can be quite frustrating but on a bad day, can be completely incapacitating. This illness may include suffering from uncomfortable and often debilitating symptoms including gas, bloating, cramping, diarrhoea, constipation, pain, and more. It is not regarded to be reversible or curable, however, its symptoms can be adequately treated. Nonetheless, many individuals do experience significant improvement, and some medical experts even claim that IBS may be cured… Read more

Featured

IBS Relief

IBS Relief

Irritable bowel syndrome (IBS) is a chronic condition that, on a good day, can be quite frustrating but on a bad day, can be completely incapacitating. This illness may include suffering from uncomfortable and often debilitating symptoms including gas, bloating, cramping, diarrhoea, constipation, pain, and more. It is not regarded to be reversible or curable, however, its symptoms can be adequately treated. Nonetheless, many individuals do experience significant improvement, and some medical experts even claim that IBS may be cured…

book

4 minutes

|

calendar

06 Apr 2023

Featured

Should you be Drinking Olive Oil for Better Gut Health?

Olive oil is well-known for its health benefits, which include cholesterol control and regulating blood sugar. It’s undoubtedly one of the healthiest oils you can use in your kitchen. But can it help with gut issues? When used for cooking, baking, sautéing, or as a dressing in salads, yes!  But one TikTok video that suggests drinking olive oil as a miracle cure is becoming very popular. With 3.5 million views, the video has convinced Tiktokers to down olive oil and… Read more

Should you be Drinking Olive Oil for Better Gut Health?

Should you be Drinking Olive Oil for Better Gut Health?

Olive oil is well-known for its health benefits, which include cholesterol control and regulating blood sugar. It’s undoubtedly one of the healthiest oils you can use in your kitchen. But can it help with gut issues? When used for cooking, baking, sautéing, or as a dressing in salads, yes!  But one TikTok video that suggests drinking olive oil as a miracle cure is becoming very popular. With 3.5 million views, the video has convinced Tiktokers to down olive oil and…

book

2 minutes

|

calendar

27 Apr 2023

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all