Nutrient series #2- Fibers

Fiber cables are used for data storage as well as transmission. They are also used for lighting and…..

But wait actually that’s the wrong fiber. This blog is surely about fibers but not fibers in cables or clothes.

Today, I will talk about Fibers-The nutrient in our food.

I am mentioning fibers for the 2nd time and if you are surprised, then check out my first blog in the series Nutrient Series- #1 Carbohydrates , Then come back to this blog and learn about fibers.

What are fibers

Fibers are types of Carbs, that body cannot digest and if you wonder what’s the point of eating them, then I will tell you some benefits of fibers.

As fibers aren’t digested, they pass as it is through the intestine and further from the body.

However, that’s surprisingly a good thing and that helps in digestion.

Fibers ensure the smooth running of the digestive system. It helps during constipation and helps in emptying your stomach. However, the catch is you need to drink plenty of water for fibers to work.

Fibers also promote good bacteria. Our body needs a good amount of good bacteria. If we don’t get good bacteria or probiotics, then evil (bad bacteria) shall rise and will create chaos. That chaos will happen in your body, like thyroid issues, gut-bacteria imbalance, and more.

We shall discuss the battle of good bacteria vs bad in separate blog called as Gut wars (I got this idea while writing this). Let’s see how that works.

FGW

When you eat Bad carbs and if you like them, you want them more. Then, when you eat them more, you want them furthermore. So to avoid that endless cycle and to avoid getting sick, eat foods rich in fiber because Fibers control hunger while also making you healthy from the inside.

Women should take at least 25 gms of fiber and men should take at least 38-40 gms of fiber daily (that’s not equality, that’s narcissism).

Types

To make things complicated further Fibers are of 2 types:

Soluble fibers-Are those that get dissolve in water. These help in lowering cholesterol, control blood sugar spikes.

Foods rich in soluble fibers are⇾ Oats, flax seeds, beans, soy products, lentils, peas, black beans, avocados, sweet potatoes, broccoli, turnips, kidney beans, figs, apricots, pears, guava, carrots, apple, etc.

Insoluble fibers-they don’t get dissolved with water. These fibers ensure easy excretion by ensuring proper functioning of digestion. It’s good against constipation.

Foods rich in Insoluble fibers are⇾ Cauliflower, almonds, walnuts, wheat bran, rice bran, dark leafy veggies, eggplants, strawberries, radish, yellow bell pepper, potatoes with skin, cucumber, etc.

We discussed Dietary fibers in this blog. There’s another twin of Dietary fibers and that is Functional fibers, some research suggests that they are more beneficial, but I haven’t found anything clear on them, and a lot of confusing theories prevented me to include them in this blog.

Please note- I am not a medical expert (However I am an exceptionally terrific health blogger), before starting any new diet, please consult a doctor. Too much fibers can disturb the digestive process and can lead to diarrhea.

FGW

That’s it for this blog. You will see me soon for #3 blog of this series. In the comments let me know if you are having enough fiber ( or fibres) in your diet.

Until then, KEEP SMILING.

52 responses to “Nutrient series #2- Fibers”

  1. I don’t know if I am having enough of them or not, but what i usually eat is oats, almonds, apricots, cucumber, apple and since it is winters’ raddish, sweet potatoes, carrots and guava too
    I hate leafy vegetables (acc to my mother that’s the only reason for me wearing these spectaclesπŸ˜‚)

    Looking forward to more such blogs, in this series! πŸ‘πŸ˜Š

    • Itna to kar rhi ho, aur kya chahiye jeevan me.
      The specs makes you look pretty(you are pretty without it too), let aunty know about it.
      .
      This walking bare foot on grass in morning, eating too many foods rich in vitamin a will not fix anything exactly.
      .
      First comment from you on my small blog is everything. Now I’ll have a peaceful day I know.
      You keep smiling sister. πŸ™ŒπŸ»πŸ˜πŸ€“

  2. Hi Devang,

    Your blog post increases my understanding of the Fibers, a type of Carbs.

    They’re soluble and insoluble. And can be found in most of (& some specific) daily life food we eat.

    We need enough amount of fibers, in composition with other nutrients.

    Insoluble fibers requires more water to digest.

    I should take 30-40g of fiber per day.

    I see some food items carry more amount of useful nutrients.

    You have good sense of humour.
    β€œAnd I bath and stay clean regularly”.

    Thank you for sharing.
    Have some great fibers ahead.😜

  3. It’s interesting how you call it fibers – with the -s. In Canada, we call it fibre -without the -s. And to make it extra confusing, we use -re instead of the American -er ending. I usually just call it fiber using the American spelling.

    The information that you are sharing is very helpful to many. I studied this stuff in university because I enjoy studying nutrition, and ended up minoring in nutrition and nutraceutical sciences (NANS). I wish everyone studied this stuff and that they made it a key part of the curriculum.

  4. Loving your series Devang! I really love you are taking basic nutrition and sharing it. The fad diets are just that and don’t work. Kudos to you and thanks.. I’m passing it along to my clients. Everybody is different and when you are in this business you get everyone’s opinion which is not always sound.
    Great job!
    πŸ‘πŸ‘

  5. My mum loves guava but we can’t get them here so readily. I enjoy almost every item you mentioned and I can tell that I get enough fibre πŸ˜‰πŸ˜‚

  6. You had me going there at first … but maybe rodents or clothes moths like the other types of fibre 🀭

    I really enjoyed this post. You’ve given us a clear message and made good use of humour too πŸ˜€

  7. You have very well discussed the importance of dietary fibres that help maintain bowel health. Looking forward to next in series.

  8. Thanks for sharing all this information about ‘fibre’ (in the UK), Devang. I think I eat a lot of it as I have things like oats, wheat bran, lentils, beans, lots of apples and green leafy vegetables, wholewheat spaghetti and rice etc. I’m looking forward to your next post on Gut Health – I’m sure I can learn something more about this topic by reading your next blog. Have a great day/evening/night 😊.

    • Next blog will not be on gut health. I will write it some time in future.
      I know you eat healthy and I’m satisfied to know about that.
      Also, fibre and fiber is very confusing.
      We also use fibre in india, as we follow British English, but well, I thought to make it less baffling πŸ˜›

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