Roughage is another name for dietary fibre. fibre refers to the components of plant foods that your body cannot digest or absorb. In contrast to other foods like fats, proteins, or carbs that your body digests and absorbs, fibre is not absorbed by your body. Instead, it exits your system via your colon, small intestine, and stomach largely intact.
This lack of absorption might often be considered unhealthy or might make fibre appear useless. However, that may be the farthest from the truth. Foods high in dietary fibre include fruits, vegetables, whole grains, legumes, etc. All of which are known for their many benefits. In this article, we discuss the top reasons why you must add more fibre to your diet.
7 Reasons you must consume enough fibre daily:
1. Improves digestion
Reduced constipation is one of the key advantages of increased fibre intake. Fibre is thought to accelerate the transit of stool through the intestines, increase stool volume, and aid in the absorption of water. The proper fibre choices could ease your constipation, while the incorrect ones could have the opposite effect.
2. Aids weight loss
Certain fibres can aid in weight loss by decreasing hunger. Furthermore, some research suggests that adding more dietary fibre can help people lose weight by naturally lowering calorie intake. Fibre can absorb water in the intestine, which slows nutrient absorption and heightens feelings of fullness. However, this is dependent on the fibre type. While certain soluble fibres have little to no impact on weight, others can have a noticeable impact.
3. Reduces risk of diabetes
Foods high in fibre typically have a lower glycemic index than sources of refined carbohydrates, which have had the majority of their fibre removed. This is crucial, especially if you're eating a lot of carbohydrates. In this instance, the fibre can lessen the possibility that the carbohydrates will cause your blood sugar to rise dangerously.
4. Improves the health of gut bacteria
Like every other living being, bacteria require food to survive and function. Since human cells lack the enzymes necessary to digest fibre, it reaches the big intestine largely undigested. The main justification for why some dietary fibre is necessary for health is this. They serve as probiotics by feeding the good bacteria in the intestine.
5. Acts as a detoxifier
The natural cleansing action of fibre aids in the removal of pollutants from your gastrointestinal tract. Before they can be absorbed by the body, soluble fibre soaks up potentially toxic substances like excessive oestrogen and unhealthy fats. Furthermore, insoluble fibre speeds up the process by reducing the length of time that toxins like BPA, mercury, and insecticides remain in your body. The less time they have to hurt you, the lesser they can hurt you.
6. Improves bone health
Asparagus, leeks, soybeans, wheat, and oats are just a few examples of foods that include prebiotics. These soluble fibres have been found to boost the bioavailability of minerals like calcium. This could support bone density maintenance.
7. Reduces risk of certain cancers
According to a study published in the Annals of Oncology, every 10 grams of fibre you consume is linked to a 10% decline in colorectal cancer risk and a 5% decline in breast cancer risk. In addition to these anti-cancer properties, foods high in fibre, such as fruits and vegetables, also include antioxidants and phytochemicals that may further lower your risk.
In conclusion, add more fibre to your diet to ensure your body functions to the best of its abilities. Make sure to also consume a variety of other nutrients along with fibre. The best diet for you is a well-balanced diet.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.