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.

Gut Health Through Adulthood: How to Maintain Your Second Brain

Do you know that maintaining a healthy gut microbiome is essential for overall well-being throughout adulthood? It's true! The trillions of microorganisms living in our digestive system, primarily in the large intestine, play a vital role in our health. That's why in this blog, we're going to explore how to maintain a healthy gut microbiome and why it's so important. Your Gut Microbiome - What is it? The gut microbiome is like a bustling metropolis, home to trillions of bacteria,… Read more

Editor’s pick

Gut Health Through Adulthood: How to Maintain Your Second Brain

Gut Health Through Adulthood: How to Maintain Your Second Brain

Do you know that maintaining a healthy gut microbiome is essential for overall well-being throughout adulthood? It's true! The trillions of microorganisms living in our digestive system, primarily in the large intestine, play a vital role in our health. That's why in this blog, we're going to explore how to maintain a healthy gut microbiome and why it's so important. Your Gut Microbiome - What is it? The gut microbiome is like a bustling metropolis, home to trillions of bacteria,…

book

4 minutes

|

calendar

25 May 2023

Editor’s pick

The Power of Whole Foods: Why You Should Incorporate Them into Your Diet

Eating whole foods means consuming food in its natural state or as close to it as possible. It means avoiding processed foods, which have added sugars, preservatives, and chemicals that can negatively affect our health. In today's fast-paced world, where convenience foods are readily available, it's easy to overlook the importance of whole foods in our diets. However, incorporating whole foods into our diets is crucial for our overall health and well-being. What Are Whole Foods? Whole foods are foods… Read more

Featured

The Power of Whole Foods: Why You Should Incorporate Them into Your Diet

The Power of Whole Foods: Why You Should Incorporate Them into Your Diet

Eating whole foods means consuming food in its natural state or as close to it as possible. It means avoiding processed foods, which have added sugars, preservatives, and chemicals that can negatively affect our health. In today's fast-paced world, where convenience foods are readily available, it's easy to overlook the importance of whole foods in our diets. However, incorporating whole foods into our diets is crucial for our overall health and well-being. What Are Whole Foods? Whole foods are foods…

book

4 minutes

|

calendar

05 Apr 2023

Featured

The Dash Diet

3 minutes

19 Aug 2023

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches… Read more

Featured

The Dash Diet

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches…

book

3 minutes

|

calendar

19 Aug 2023

Featured

Vitamins and Supplements For Acid Reflux

Burning pain behind the breastbone, in the upper abdomen, and in the chest are common symptoms of acid reflux. If you frequently experience these, you know that the unpleasant sensation of having an acidic or sour taste in the throat can be accompanied by bloating and gas. Many of the unpleasant symptoms of acid reflux can be alleviated by using over-the-counter drugs; however, most antacid medications contain excessive amounts of minerals that affect the pH of your gut and can… Read more

Featured

Vitamins and Supplements For Acid Reflux

Vitamins and Supplements For Acid Reflux

Burning pain behind the breastbone, in the upper abdomen, and in the chest are common symptoms of acid reflux. If you frequently experience these, you know that the unpleasant sensation of having an acidic or sour taste in the throat can be accompanied by bloating and gas. Many of the unpleasant symptoms of acid reflux can be alleviated by using over-the-counter drugs; however, most antacid medications contain excessive amounts of minerals that affect the pH of your gut and can…

book

5 minutes

|

calendar

25 May 2023

Featured

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