Dietary Fiber is very important part of the meal.

Dietary fiber, commonly referred to as ‘roughage’, is a non-digestible carbohydrate found in plants. Foods such as fruits, whole grain foods, vegetables, legumes, beans, etc. are good sources of dietary fiber.

Dietary fiber plays an important role in the natural functioning of the body. The Nutrient Facts Panel for U.S. Food Regulations has determined that the target percentage daily value for dietary fiber is about 25 grams in a 2000 calorie per day diet and about 30 grams in a 2500 calorie per day diet.

       
     

Fiber is divided into two categories:

Soluble Dietary Fiber

Soluble Dietary Fiber, like pectin found in fruits, dissolves in water. It forms a gel when it comes in contact with water and traps food, sugars, cholesterol and fats in the stomach. Good sources include oats, fruits, beans, vegetables.

It helps in reducing cholesterol and sugar levels and increasing the viscosity of the stomach contents, thereby delaying gastric emptying. This then affects the rate of digestion and the uptake of nutrients and creates a feeling of satiety.

Insoluble Dietary Fiber

Insoluble Dietary Fiber, like cellulose in grains, does not dissolve in water. It absorbs water and waste material in the bowels, forming a soft, bulky mass that passes through the colon faster, making potentially toxic waste pass out smoothly and easily without depositing in the colon. Sources of insoluble dietary fiber include whole grains, bran, brown rice, vegetables.

Psyllium is among nature’s highest known sources of both soluble and insoluble fiber.