FIBER: THE BEST FOOD

Fiber is an important component of a healthy diet this basically comes from plant-based foods like cellulose, hemicelluloses, and pectin which are components of the skins of fruits, seed coverings and structural parts of a plant. There are two types of dietary fibers – Soluble and Insoluble fiber and found in varying quantities in all plant foods.   

Soluble fiber can lower total blood cholesterol and LDL cholesterol. The mechanism is not yet confirmed but it is believed that people who eat more soluble fiber may eat less food which is high in saturated fats. Soluble fibers also slow down the movement of food through the small intestines.

Insoluble fibers themselves do not lower total blood cholesterol but they do fill up and contribute to proper bowel function. They also speed up the movement of food through the intestine and promote regularity. Cellulose, hemicelluloses, and pectin are insoluble fibers.

Sources of Soluble fiber and Insoluble fiber includes:

·       whole-grain foods,

·       wheat and corn bran,

·       nuts and seeds,

·       potato skins,

·       flax seed,

·       vegetables such as green beans cauliflower, celery,

·       some fruits including avocado, and bananas,

·       the skins of some fruits, including kiwifruit and tomatoes.

·       Legumes,

·       oats, rye, and barley,

·       some fruits and fruit juices (including prune juice, plums, berries,  

·       bananas, and the insides of apples and pears),

·       certain vegetables such as broccoli, and carrots,

·       root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber).

Dietary fiber has also been considered important for preventing constipation. The benefits of fiber for lowering cholesterol explain why heart disease is less frequently caused in people on a high fiber diet. Dietary fiber has also helped in regulating blood sugar and has a favorable effect on blood pressure. Studies have been done, where have shown protective effects against cancer especially of colon and rectum. The exact amount of fibers required by the human body cannot be accurately stated. The amount varies from 100 mg per day to 5 to 6 gm per day. But the average mixed diet consisting of raw vegetables, fresh fruits with skins, cooked vegetables, and fruits will usually provide sufficient fiber. This quantity can be increased by some whole grains or whole wheat bread.

Hence, in SAAOL we emphasize taking dietary fiber a lot, because our motive is to spare not even a single loose end, in our effort to reverse the coronary heart disease to bring out the best results in minimum time.

FIBER CONTENT OF FIBER RICH FOODS PER 100 GRAM OF EDIBLE PORTION

CEREALS                     AMOUNT OF FIBER(gm)

Sanwa Millet                                         9.8

Oats                                                       9.4

Wheat Bran                                           8.7

Italian Millet                                          8

Samai                                                    7.6

Oat Bran                                                5.7

Rice Bran                                               4.3

Barley                                                    3.9

Corn Bran                                              3.8

Ragi                                                       3.6

PULSES & LEGUMES

Red Masoor                                           5.3

Kabuli Chana                                        4.9

Rajmah                                                  4.8

Moth Beans                                           4.5

Peas, dry                                                4.5

Green Gram Dal                                    4.1

Peas, green                                             4

Lobia                                                     3.8

Soybean                                                 3.7

VEGETABLES

Kamalkakri, dry                                     25

Sundakai, dry                                        17.6

Arbi k Patte, dry                                     16

Tejpatta                                                 10.4

Curry Leaves                                         6.4

Sehjan                                                    4.8

FRUITS

Guava                                                    5.2

Pomegranate                                          5.1

Dates, dried                                           3.9

Dates, fresh                                           3.7

Amla                                                     3.4

Bael fruit                                                3