What is Fibre and why is it important

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Sources of Fiber

Soluble Fiber :
oatmeal
oatbran
nuts and seeds
Legumes -
*dried peas
*beans
*lentils
apples
pears
strawberries
blueberries

Insoluble Fiber :

whole grains
*whole wheat breads
*barley
*couscous
*brown rice
*bulgur
whole-grain breakfast cereals
wheat bran
seeds
carrots
cucumbers
zucchini
celery
tomatoes

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day. Yet the average American eats only 14-15 grams of dietary fiber a day.
Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.
Fiber is an important part of a healthy diet, and you should get a least the minimum recommended amount of 20-35 grams of dietary fiber per day for adults. For children over age 2, the recommended intake is the child's age + 5 grams. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole-grain products.
Choose whole-grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).