Everyone talks about and knows the importance of protein, carbohydrates and fats. However, one of the most important nutrients is still forgotten and that is fibre. As a matter of fact, fibre is also a type of carbohydrate but the interesting part is that it does not spike your blood glucose. So, why is fibre so important for us, how much do we need and what are the different types?
Fibre benefits:
- Fibre supports easier and effortless bowel movement.
- It regulates your blood glucose level.
- Enhance insulin sensitivity.
- Indirectly supports fat loss, by making you feel fuller.
- Allows that gut to absorb more nutrients from food.
- Helps in cotrolling diabetes, Blood Pressure and Obesity.
Soluble fibres: As the name suggests, this type of fibre is soluble in water. It helps in binding food in order to optimally absorb the nutrients. Oats, brown rice, barley, legumes, quinoa, ragi, etc. are the dietary sources of soluble fibre.
Insoluble fibres:Insoluble fibre does not get digested in the gut. The basic function of insoluble fibre is to improve and facilitate bowel movement. It acts like a detoxifier and helps remove toxins and waste from the body. Fruits and vegetables (with peel) are the primary sources of insoluble fibre.
Don't overdo it either: Excessive consumption of fibre can also lead to some health complications. Gastric issues, lowering the HDL aka good cholesterol, unintended weight loss and impaired nutrient absorption are all problems associated with consuming too much fibre.
How much fibre should you consume? As per the general recommednation concerned, women should consume 25 gms of fibre in a day, where as for men, 35 gms of fibre per day should do the trick. But it also depends on the total amount of food you are consuming in a day. The more the food you consume, the more the fibre you will need.
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