DIETARY FIBRE - TYPES & SOURCES

Did you know dietary fibers are found naturally only in plant foods?? Let’s find out more interesting facts about fibers, their types and their sources!

Dietary fibers have several benefits from health maintenance to management of cardiovascular issues, diabetes etc. They modulate food digestion, absorption and metabolism. These benefits come from different types of fibers, in broader terms called as soluble or insoluble. The amount of soluble and insoluble fibers varies with different foods.  In order to receive adequate benefits one must have a wide variety of high-fiber foods.

This quick read will give you insights into the types and sources of fiber and help you make informed choices in terms of food selection for a beneficial and healthy living.

TYPES & SOURCES OF DIETARY FIBRE

In very simple terms Dietary fibers are classified according to their water solubility:-

• Soluble Fibers : which dissolve in water
  
• Insoluble Fibers : which do not dissolve in water

In general, fibers can be found in food groups like:   

• Fruits
• Vegetables
  
• Nuts and seeds
  
• Whole grains, cereals
  
• Pulses, legumes

MORE ON SOLUBLE FIBRES

Soluble fibers include pectins, gums, mucilages, and some hemicelluloses etc.

Benefits:

• Have high water-holding capacity
• Delay gastric emptying and intestinal transit time 
• Create a feeling of fullness or satiety
• Helps to reduce blood cholesterol levels
• Slows down glucose absorption

Food sources:

• Majority of fruits have soluble dietary fibers - figs, guava, jackfruit, apples
• Vegetables like beans, peas, bitter gourd
• Nuts and oilseeds - soyabeans, mustard
• Pulses, legumes and grains - bajra, wheat, jowar, ragi