What is fiber or roughage:
Fiber, also known as roughage is present in plant-based foods like grains, fruits, vegetables, nuts, and beans. It keeps your digestive system clean and well. It also helps in bowel movement and flushes out cholesterol and other harmful toxins out of the body.
Types of fiber or roughage:
- Insoluble fiber.
- Soluble fiber.
Soluble fiber :
This type of fiber dissolves in the water and forms a gel that helps in the digestion of vital nutrients.
Food rich in fiber:(soluble)
- Citrus fruits
One point you have to save in your mind that you should avoid and take one step back from all types of processed foods, junk food, and oily food Because the more the food is processed less the quantity of fiber it carries.
Insoluble fiber plays a vital role in keeping our bodies well. It helps in making our motion and stool softer and gives some volume to them. In other words, we can say that it helps in fixing a constipation problem, Lack of fiber in your diet can create a situation of hernia and, it blocks your intestines which develop a condition of bowel obstruction. In that case, you will have to communicate with a doctor and go for surgery. If you want to avoid this kind of struggle in your life, then you should switch to a fiber-rich diet.
Foods rich in fiber or roughage (insoluble):
- Peanuts, almonds, walnuts.
- Sesame seeds
- Pumpkin seeds
- Chia seeds
- Brown rice
- Gluten-free multigrain bread
- Green beans, etc.
Importance of fiber or roughage:
Assume you absorb some sugary food, but if you eat this kind of food with soluble fiber, it controls your insulin level and prevents insulin spiking. That will delay your digestion process, and help your insulin level to increase moderately.
In the second situation, if your blood sugar level shoots up and quickly declines, this will also not good for your health. If it happens regularly, then you probably face results like fatigue, obesity, excessive hunger, and type 2 diabetes. I hope now you realize the importance of fiber in your body. It will regulate your metabolism and also helps in the excellent absorption of nutrients in your body.
If you consume food that contains fiber, that will decline the absorption rate of fats, and helps to have better absorption of fats in our body.
Absorption of fats:
Fats absorption is a vital process of our body, and it leads to optimum absorption of fat-soluble vitamins in our body that is very important for positive functioning of our body.
If currently, you had surgery or an operation in that case, the demand for nutrients will also increase in your body. A fiber-rich diet will help in absorption of nutrients in your body. It will also decrease your cholesterol level in your body, which is essential for heart patients. Fiber is also helpful in the management of weight.
Daily dose of fiber or roughage:
I understand that it’s practically not desirable for every individual to measure a fiber per meal to fulfill the daily recommendation:
Now you need to introduce a of healthy diet in your lifestyle. Always eat the salad once a day, eat green leafy vegetables, withdraw processed and overcooked food from your lifestyle, eat lots of fruits, start doing daily exercise that increases blood circulation, drink a lot of water every day. These modifications in your life will give you good results in the future.
For men: 35-40 grams per day
For women: 25-30 grams per day
I hope you all like this information about fiber or roughage. In the end, I want to tell you that nutrients are not magical pills. It takes time to show their results. You have to take baby steps every day to achieve your fitness goal.