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 from 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 absorbing vital nutrients.
Food rich in fiber:(soluble)
- Citrus fruits
One point you have to save in your mind is 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, the less 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 can resolve your constipation problem; lack of fiber in your diet can create a situation of hernia, and it blocks your intestines, which develops a condition of bowel obstruction. In that case, you must communicate with a doctor and opt for a surgery option. To avoid this struggle, 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 eating this food with soluble fiber 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 be good for your health.
If it happens regularly, you probably face 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 your body.
Absorption of fats:
Fats absorption is a vital process of our body, and it leads to the optimum absorption of fat-soluble vitamins in our body, which is very important for the positive functioning of our body.
If currently, you have 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 the absorption of nutrients in your body.
It will also decrease the cholesterol level in your body, which is essential for heart patients. Fibre is also helpful in the management of weight.
A daily dose of fiber or roughage:
I understand that it’s practically not desirable for every individual to measure a fiber per meal to fulfil the daily recommendation:
Now you need to introduce a healthy diet in your lifestyle.
Always eat a salad once a day, eat green leafy vegetables, withdraw processed and overcooked food from your lifestyle, eat lots of fruits, do exercise that increases blood circulation, and drink a lot of water daily. 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. Ultimately, 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.