Do you also have a constant feeling of hunger? Or are you looking for a good way to lose weight ? Maybe you have problems with blood sugar and cholesterol . Today we are talking about something that can help with many of these problems and can be easily added to our diet. That is the fiber in the foods we eat, or "" as we say in Sinhala.
Simply put, what is fiber?
Fiber is a type of carbohydrate that we eat. But it's not like other carbohydrates. Normally, the starches and sugars we eat are digested in the body and turned into simple sugars. But fiber is not digested that way. That means it passes through our intestines unchanged and is excreted in our stool.
"So what's the point?" you might be wondering. That's the point. Even though fiber isn't absorbed by our bodies, it does an incredible job of helping our health. Fiber acts like a broom that sweeps and cleans our intestines.
There are two main types of fiber:
1. Soluble Fiber: This type dissolves in water and forms a gel-like substance. It slows down the movement of food through our intestines, making us feel full. It also helps control cholesterol and blood sugar levels.
2. Insoluble Fiber: This does not dissolve in water. It adds bulk to our stools, making them easier to pass through the intestines. This is what primarily helps prevent constipation .
Both of these types are very important for our bodies, so we need to eat foods that provide both.
Why is fiber so important for our bodies?
Fiber is a superfood that helps maintain the health of many of our body's systems. Check out its benefits.
For the health of the digestive system
The biggest benefit of fiber is that it helps keep our digestive system healthy. As we mentioned earlier, fiber cleanses our intestines. Not only that, but fiber is the best food for the good bacteria in our intestines. When these good bacteria are healthy, our immunity increases, and obesity is reduced.And the risk of many other diseases is reduced. Also, by preventing constipation, it reduces the risk of conditions like colon cancer and diverticulitis.
For heart health
Soluble fiber can reduce the level of bad cholesterol, or LDL cholesterol, in our blood. When cholesterol is reduced, the risk of heart disease is also reduced.
To control blood sugar
Whether you have diabetes or are at risk for developing diabetes, fiber is your best friend. Fiber, especially soluble fiber, slows down the absorption of sugar from the foods we eat. This helps control the sudden spike in blood sugar after a meal. This can also reduce the risk of developing Type 2 Diabetes.
For weight control
Fiber is essential for those trying to lose weight. When you eat foods rich in fiber, you feel full for longer. This reduces the need to eat frequently and consume unnecessary calories. This is a great aid in losing weight.
Do your little ones need fiber too?
Absolutely yes! Fiber is very important for adults and children alike. Fiber keeps their small intestines clean and helps prevent constipation. Fiber also helps them absorb nutrients from the other foods they eat.
But the amount of fiber children need varies depending on their age.
- A child between the ages of 1-3 needs about 19 grams of fiber per day.
- A child between the ages of 4-8 needs about 25 grams per day.
The most important thing is to add fiber to your child's diet and give them plenty of fluids to drink , otherwise constipation may increase.
What foods are highest in fiber?
The good news is that we can easily find foods high in fiber. Here are some examples.
| Food type | Description and fiber size |
|---|---|
| Oats | Beta- glucan in oatsOats contain a special type of soluble fiber called . This is great for controlling cholesterol and sugar. A cup of raw oats contains about 8 grams of fiber. |
| Beans/Legumes | Legumes like chickpeas, peas, green beans, and lentils are full of fiber. A half-cup serving of cooked chickpeas can contain between 4-10 grams of fiber. |
| Avocado | A fruit rich in heart-healthy fats and fiber. Half a cup of avocado contains about 5 grams of fiber. |
| Pears | A delicious fruit rich in vitamins C and K, as well as fiber. A medium-sized guava contains about 5.5 grams of fiber. |
| Chia Seeds | One of the highest fiber foods. One ounce (about 2 tablespoons) of chia seeds contains 9.75 grams of fiber. They form a gel when mixed with water, which helps to increase satiety. |
| Vegetables and fruits | Many vegetables and fruits are rich in fiber, such as broccoli, carrots, beetroot, spinach, bananas, apples, blueberries, raspberries. Our local vegetables like kohlrabi, dambala, and okra are also very good sources of fiber. |
What happens if you take too much fiber?
While fiber is good, too much of anything is not good. Consuming more than 50-70 grams of fiber per day can cause some side effects. This is because excessive fiber intake can make it difficult for the body to absorb essential nutrients like zinc, iron, magnesium, and calcium.
Things that can happen when you eat too much fiber are:
- Gas/Bloating
- Belly cramps
- Diarrhea or loose stools
- Intestinal blockages - this is very rare
- Low blood sugar levels
So, when you add fiber to your diet,Start slowly, don't add too much at once. Also, when you're increasing your fiber intake, don't forget to drink at least 8-10 glasses of water a day .
Be sure to talk to your doctor about the right amount of fiber for you, especially if you have a condition like Inflammatory Bowel Disease (IBD).
Take-Home Message
- Fiber is essential for our digestion, heart health, weight management, and blood sugar control.
- There are two types of fiber, soluble and insoluble, and both are important for us.
- Add foods like oats, nuts, vegetables, fruits (especially avocados, guavas), and chia seeds to your daily diet.
- When you start eating a high-fiber diet, start slowly and don't forget to drink plenty of water.
- If you have a medical condition, especially a digestive problem, consult your doctor before making any major changes to your diet.
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