Dietary Fibre Significance: Types & Benefits

Dietary fibre is considered an essential component which should be included in a healthy balanced diet. Every food or dish we consume is made up of one or more ingredients. 

• Some of the essential components of these ingredients are called nutrients. 
• The food we consume contains some significant nutrients, namely carbohydrates, fats, proteins, minerals and vitamins. 
• In addition, the food also contains water and dietary fibres, which are necessary for the body.
• The fibre is also popular with the name ‘bulk’ and ‘roughage’.
• It is mainly found in food items like fruits, vegetables and whole grains.
• Dietary fibre consists of complex carbohydrates that are not easily digested by human enzymes.
• It helps solve the problem of constipation.

Key Terms: Dietary Fibre Significance, Dietary Fibre, Carbohydrates, Proteins, Enzymes, Fats, Nutrients, Balanced Diet, Minerals, Vitamins, Human Body, Soluble Fibre, Insoluble Fibre

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Dietary Fibre

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Dietary fibre refers to fibrous substances found in food items that cannot be digested by the human body. It is a plant-derived food that is classified on the basis of solubility, viscosity, and fermentability. 

• The main sources of dietary fibre are whole grains, pulses, vegetables and fresh fruits. 
• Roughage or dietary fibres help our body to eliminate undigested food. 
• Dietary Fibres do not supply any nutrients to the body. 
• It supports health and lowers the risk of several diseases
• The process also helps in stabilizing glucose and cholesterol levels.
• However, dietary fibres are essential food components that add to its bulk.
• It means it increases the weight and size of human stool and softens it.
• The fibre promotes the growth of healthy bacteria in the bowel.

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Significance of Dietary Fibre

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Dietary fibre is very much required in a healthy diet. It could be easily traced in certain fruits, vegetables and cereals. It is a type of carbohydrate with indigestible parts of plant compounds. 

• They pass almost unchanged through the stomach and intestines. 
• It provides protection against heart disease, diabetes, weight gain, and certain cancers.
• The fibre will fill your stomach like a sponge, slowing digestion and making you feel full.
• It includes cellulose, pectin, hemicellulose, gums and lignin.
• Other important nutrients found in these fibres include non-starch polysaccharides and other resistant starch.
• Hence, dietary fibre keeps the digestive system healthy. 

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Types of Dietary Fibre

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There are two types of dietary fibre, namely soluble and insoluble. Both types of fibres can be traced to the highest fibre-containing foods. 

Soluble Fibre

Soluble fibre dissolves in water, forming a gel-like substance in the stomach. Fibre provides some calories to the person. It reduces LDL cholesterol in the blood.

• Soluble fibre also reduces the absorption of other carbohydrates using digestion.
• It can help in regulating blood sugar levels. 
• Some of the sources of soluble fibres are fruits, oats, beans, nuts, vegetables, etc.

Insoluble Fibre

Insoluble fibre does not dissolve in water. Hence, it passes through the gastrointestinal tract. Insoluble fibre does not provide calories. It also helps build bulk in the stool and prevent constipation. 

• The sources of insoluble fibre are fruits, vegetables, nuts, and whole-grain foods.

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Source of Dietary Fibre

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Some important source of dietary fibre are as follows:

• Beans
• Brown Rice
• Whole Grains
• Popcorn
• Nuts like Walnuts, Almonds and Pecans 
• Oatmeal
• Bran Cereal
• Berries
• Baked Potato
• Leafy Vegetables
• Fruits

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How much Dietary Fibre do you need?

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A human body can consume 30 g of fibre on a daily basis. The dietary fibre required by the human body are as follows:

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Health Benefits of Dietary Fibre

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Dietary fibre is an important part of a healthy diet. It reduces the chances of chronic health conditions. Some of the health benefits of eating dietary fibre are as follows:

Weight Management

A diet high in dietary fibre can help in weight loss. High fibre food makes a person feel satisfied and helps in maintaining the diet.

Reduces Diabetes Risk

Fibre helps in reducing the absorption of sugar in the body. This aids in preventing the blood sugar spikes after meals. Following a high-fibre diet, especially cereal fibre, can lower the risk of developing type 2 diabetes.

Prevent Heart Diseases

Dietary fibre prevents cardiovascular diseases and reduces blood pressure. The reason is that fibre reduces total cholesterol and LDL (Low-density lipoprotein or bad cholesterol). 

Maintain Bowel Movement

A diet rich in fibre may reduce the risk of haemorrhoids and small pouches in your colon. It also reduces the risk of colorectal cancer. The fibre helps solidify the stool as it absorbs water and adds bulk to the stool.

Help improve Mental Health and Immnunity

Dietary fibre is considered an effective prebiotic that helps grow the gastrointestinal system, which in turn creates the gut microbiome. A healthy gut will help in the improvement of immunity and solve problems of anxiety, depression and obesity.

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Things to Remember

• Dietary fibres (Roughage or bulk) are plant products that help our body eliminate undigested food. 
• Some of the sources of dietary fibre are fresh fruits, vegetables, whole grains and pulses.
• The fibres pass unchanged through the stomach, keeping the digestive system healthy. 
• Soluble fibre and insoluble fibre are two types of dietary fibres.
• It also regulates blood sugar levels and reduces LDL cholesterol.
• Some of the health benefits of eating fibre are weight management and reducing the risk of diabetes and heart disease.

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