Nature Fresh

Whole grain with a whole lot of health

What does a whole grain looks like?

Whole Grain Power

Bran

  • 1) Protects seed
  • 2) Fibre, Vitamin B and Trace Minerals

Endosperm

  • 1) Provides Energy
  • 2) Carbohydrates and Protein

Germ

  • 1) Nutrient Storehouse
  • 2) Antioxidant, Vitamin E, Vitamin B and Healthy Fats

Research Says that roller milled wheat flour has lower protein and dietary fiber content when compared to stone ground flour (Chakki atta)9

What is Dietary Fibre?

More commonly known as fiber and/or roughage, Dietary Fiber is the indigestible portion of plant food that passes through our digestive system absorbing water along the way. This process eases the body's bowel movements.

But if fiber is 'indigestible', why is it so vital for our well-being?

The digestive enzymes in our body cannot break fiber down, which is why the latter acts as a binding agent for toxins. In layman terms, what fiber essentially does is evict toxins out of our system through our digestive tract.

Types of Fibre

There are two types of fiber: soluble and insoluble.

  • Soluble fibre foods

    Soluble Fibre

    Soluble fiber is highly soluble in water and changes form as it pushes through the digestive system, while being fermented by bacteria (and accompanying toxins). As the soluble fiber absorbs water, it assumes a gelatinous form.

  • Insoluble fibre foods

    Insoluble Fibre

    Insoluble fiber does not change form on its way through the digestive tract. It helps prevent constipation and assists in body waste elimination. All plant-based foods contain both types of fiber, but rarely, if ever, in equal proportions.

Sources of fibre

Here is a list of foods highly rich in fiber:

  • Cereal Grains - highly rich in fibre
  • Fruits - highly rich in fibre
  • Legumes - highly rich in fibre
  • Vegetables - highly rich in fibre
  • Is dietary fibre a nutrient?

    Dietary fibre is classified under carbohydrates and hence, can be termed a nutrient. It is the only nutrient that is not absorbed by the body.

  • Why is it good to follow a high fibre diet?

    A high fibre diet leads to numerous health benefits; balanced blood sugar and cholesterol levels, prevention from heart diseases, prevention from colon cancer, weight management, clean digestive system, body toxins' and waste disposal and clear skin among others.

  • Are there any disadvantages to a high fibre diet?

    Dietary fibre, when consumed when your body lacks the water it needs, can lead to dehydration and constipation. Water is an important element for fibre to work its way through the system.

  • What is the recommended daily intake of fibre?

    It is 21-28 grams for women and 32-38 grams for men. This is for adults below 50 years of age.

  • What happens to fibre in the body?

    Dietary fibre directly reaches the large intestine but is not digested. It absorbs water along the way while taking toxins, waste, yeast and any fungus along with it. Its ultimate goal is to flush all of those out of your system.

  • Are fibre supplements as effective as fibre from whole foods?

    Yes. Although it's always recommended to consume fibre from whole foods, supplements do work as well. Different kinds of fibre perform different functions. Each type of fibre is important for a healthy body. One needs to look for the specific benefits of each type of fibre and consume them as per one's requirements.

Fibre Table - Specific Benefits of each type of fibre and consume them as per one's requirements

Here are particular foods with their content of soluble and insoluble fiber

Top 6 Health Benefits of Dietary Fibre:

  • Controls Blood Sugar

    Soluble fibre tends to slow down the body's breakdown of carbohydrates, lowering the absorption of sugar. Simply put, it assists in controlling your blood sugar levels.

  • Clean Digestive System

    The main goal of dietary fibre is to flush out toxins and waste from your body, leading to a clean colon, a much lower risk of developing haemorrhoids and in general a clear digestive tract. The journey of dietary fibre through the body ensures speedy waste disposal, in turn also fighting constipation.

  • Maintaining Cholesterol Levels

    Soluble fibre helps in lowering the "bad cholesterol" levels. Research suggests this happens due to fibre's ability to reduce the amount of bile stored by our intestines. When fibre interferes with the absorption of bile by the intestines, the bile is excreted with the faeces. Due to this loss of bile, the lives needs to make more bile salts, for which the body needs cholesterol. To obtain this cholesterol, the liver produces LDL receptors whose only job is to pull cholesterol out of the LDL molecules stored in the blood stream. Thus, the more bile salts that need to be made, the more cholesterol is pulled out of the blood.

  • Fights Heart Diseases

    Although most of us connect dietary fibre with a healthy digestive system, that's not all this champion nutrient does. A high-fibre diet balances out your sugar and blood cholesterol levels, lowers the risk of heart strokes by up to 40% and even reduces blood pressure. So regular consumption of fibre means you're looking at a healthier heart too.

  • Aids in Weight Loss and Weight Maintenance

    Fibre consumption tends to make one feel fuller than other foods without adding many calories to your diet, leading to a reduction in unnecessary munching and binge eating.

  • Colon Cancer Prevention

    Dietary fibre reduces the risk of little pouches in the colon, thereby drastically lowering the risk of colon cancer. Research suggests this happens because fibre passes quickly through the colon, thus, flushing cancer causing compounds out of the body, or changing their form to make them less harmful. So consuming the required amount of fibre (daily) will reduce the risk of colorectal tumours.

The Downside of Too Much Fibre

As fibre absorbs water like a sponge on its way through the digestive system, it's crucial to keep yourself hydrated at all times. Thus, if you're having enough fibre but aren't drinking enough water, that can lead to severe dehydration. Your body requires a balance of both in order to flush out toxins and body waste and function properly. If your lacks the H2O that fibre requires, it could also lead to constipation and bloating. Remember, they work as a team here; dietary fibre will not function in its element without its liquid cohort.