The fiber in our foods is known as dietary fiber. Soluble fiber and insoluble fiber are the two types of dietary fibers. Soluble fiber can dissolve in water and is easily digestible.
It includes gum (found in beans, oat bran, and seaweed), pectin (strawberry, apples, and oranges), and mucilage (seaweed jelly). Insoluble fiber does not dissolve in water and is difficult to digest taking more time for digestion. It includes lignin (found in vegetables), cellulose (sprouts, carrot, and bit), and hemicellulose (whole grains).
Your body requires fiber perhaps more than any other food items. This is because fiber is indispensable for the proper functioning of your digestive system and ultimately a healthy body.
In order to keep yourself healthy, you need approximately 20 grams of fibers daily. But according to some researches, it is estimated that fiber intake by the average person is merely 12 grams. This is so because fiber and a healthy body go hand in hand.
If you believe that you are consuming inadequate fiber you should gradually increase your dietary fiber intake. Diet of the Western civilization is very poor in fiber probably because of their high consumption of processed and fast foods.
One must depend for fiber on their diet and should not take its supplements. Some people prefer to consume large amounts of fiber drinks and fiber supplements but these are not the healthy options and are not recommended.
Intake of the recommended daily allowance of fiber is essential to keep away a range of illnesses and reduce the risk of certain cancers. Consume fiber throughout the day for better results.
Avoid taking large amounts at a time otherwise it could cause severe abdominal complications exhibiting symptoms such as bloating, stomach cramps, excessive gas, or other bowel problems.
There are many high fiber foods that can be included in your daily diet. You can have bananas, blueberries, Indian blackberries, brown rice, whole-wheat bread, cereals, grains, seeds, nuts, dried beans, etc.
Build a habit of eating fruits and vegetables along with their skin as most fiber is contained in this part. Whole grains are far better than the processed ones because significant amount of fiber is lost during processing of grains.
Fiber is crucial for your overall health but if you are a diabetic then it gets even more important for you to consume fiber rich foods. Have whole fruits instead of juices.