हिंदी
Fibre is a carbohydrate that comes from plants. Like it does with other carbs, the small intestine does not digest or absorb fiber (sugar and starch). Instead, it enters the large intestine undigested where it is completely or partially metabolized by the regular bacterial flora. A diet that is both healthy and balanced must include fibers.
Foods from India that are high in fiber include lentils (dal), bananas, barley (jau), nuts, cucumbers, and whole grains (amaranth, kuttu, ragi, bajra, dalia, and jowar). It is advised to gradually increase fiber consumption because doing so can cause bloating and constipation.
The following additional health advantages that fiber contributes to include:
- Maintains blood sugar: Blood sugar levels are regulated by fibrous meals because they have a low glycemic index (GI), a metric that indicates how rapidly a food changes your blood sugar (glucose) level after you eat it. Thus, insulin sensitivity is decreased. Soluble fiber helps reduce blood sugar rises. It absorbs water when it is in contact with water and forms a gel-like substance that delays the intestinal absorption of monosaccharides. This results in the blood sugar being steadily regulated as opposed to a sugar.
- Reduces constipation: Fiber makes your feces more voluminous. The stool becomes softer and larger as a result. When your stools get bigger and easier to pass, the likelihood of experiencing constipation reduces.
- Reduce acid reflux: Foods abundant in fiber, such as fruits, vegetables, nuts, and grains, absorb liquids in the digestive tract, preventing stomach acid from being displaced, which lessens acid reflux.
- Manages weight: A diet high in dietary fiber, which heightens feelings of fullness and helps prevent obesity, encourages healthy weight management. Fibrous foods assist you avoid consuming too many calories since they are nutrient- and energy-dense and have less calories per unit of food than other foods.
- Lowers cholesterol: Soluble fiber binds to cholesterol in the small intestine and causes it to be reduced. Once inside the small intestine, the fiber bonds to the cholesterol particles, preventing them from entering the bloodstream and spreading to other parts of your body.
- Heart diseases: A diet high in soluble fiber controls levels of LDL, or “bad” cholesterol, thereby lowering total cholesterol and preventing artery blockages. As a result, there is less inflammation, which lowers strain on the heart and decreases the risk of heart disease.
