Dietary fibre

                              
Dietary fibre is present only in plant food

Animal foods do not  contain fibre

 Dietary fibre is a type of carbohydrate that cannot be digested. It is found in edible plant foods such as cereals, fruits, vegetables, dried peas, nuts, lentils and grains.

Fibre is grouped by its physical properties and is called 

• Soluble,

• Insoluble

Soluble fibre:

Vegetables(spinach) & fruits,(mango, banana, apple)

legumes (peas and beans) 

fenugreek (methi) seeds

Oats

Barley

It dissolves in water in intestines to form a gel-like material.and delays the absorption of glucose.
, 
Insoluble fiber. 

Whole-wheat flour, 
Bajra, ragi
wheat bran,
nuts, 
beans  
vegetables,(cauliflower, green beans)
potatoes, 

Benefits of a high-fiber diet:

• insoluble fibre in cereals improves glucose tolerance.and also promotes the movement of material and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools 

• Normalise bowel movements.

• Also it lowers the risk of colon cancer

• Lowers blood cholesterol and glucose levels

• High fibre foods have low calories and low GI and hence diabetics should consume these foods liberally.

     Improves health and life span:

High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer.
And high-fiber foods tend to take longer to eat and to be less calories for the same volume of food.

• 

We eat less fibre:

Our diet is changing gradually over the last 50 years.
This is because our lifestyle has changed due to various reasons.

The opportunities for eating out have increased:

• Number of restaurants serving exotic foods
• Get-together
• Celebrations (marriage, birthdays)
• Kitty parties
• Frequent travel and access to national and international foods.

We enjoy eating out and look for an opportunity. In this situation we cannot go back to the past. But at least think and select our food while enjoying it.

When did you have this meal last?