Dietary fiber

Fiber (a form of carbohydrate) is an important component of a healthy balanced diet.
It can't be absorbed by our body but adds bulk to your food and make you feel full which helps you in losing weight.


This means fiber is not a nutrient and contains no calories or vitamins.But too much of anything is bad!!!

• Fiber helps your digestive system to process food and absorb nutrients.
• Fiber can help to lower blood cholesterol.
• Fiber makes you feel fuller and so helps to control your appetite.

There are two types of fiber: insoluble and soluble.

Insoluble fiber

This type of fiber helps bowel movements by making stool soft and bulky. This type of fiber helps prevent constipation.

Insoluble fiber is found in the following foods:

• beans
• brown rice
• fruits with edible seeds
• lentils
• maize
• oats
• pulses
• wheat bran
• wholegrain breads
• wholegrain cereals
• wholemeal breads
• wholemeal cereals
• wholemeal pasta
• wholewheat flour.

Soluble fiber

This type of fiber lowers cholesterol levels and controls blood sugar. It can be found in all fruit and vegetables, but the following are rich sources:

• apples
• barley
• citrus
• guar gum
• legumes
• oats
• pears
• strawberries.

* You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas , bloating and cramps.

* You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective.

* Make sure you get both forms of fibre in your diet.

* You can also check nutrition labels to find out how much fiber something contains.

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