FIBRE IN DIET FOR BODY FITNESS

Fibre is a food component from plants and is present mainly in fruits, vegetables whole grains and legumes. Fibre in diet is just as important as the other nutrients like protein, vitamins and minerals. Fibre is an integral part when a healthy diet is considered. fibre, when taken, gives a feeling of fullness, and it gets slowly digested, so it passes ,as it is, through the stomach and small intestines and enters colon, where bacteria ferments it.Consuming high fibre content diet protects one against diabetes, cancer, heart disease, obesity and helps in maintain bone and health.

TWO TYPES OF FIBRE

1) Insoluble fibre ;- These are found in the cell walls of plants. they are cellulose, hemicellulose and lingin.

2) Soluble fibre :- these are found inside the plant cells. They are beta-glucan, psyllium, pectins and gums.

These fibre promotes the growth of good and beneficial bacteria in the colon. While being fermented they form short chain facty acids, which are the source of energy for the intestinal mucosa. Pectin is an important antioxidant and protects the gastrointestinal mucosa from free radicals.

Fibre, especially insoluble fibre, makes the stool soft, bulky and easy to eliminate.

In 2005, a study suggested that fibre when taken, prevents hypertension. This also reduces the absorption of cholesterol, lowers blood cholesterol while increasing the excretion of cholesterol.

Fibre in mals lowers the insulin requirement in patients. they also help to reduce the body weight. Fibre is responsible for a gradualrelease of glucose anto the blood. this controls the blood glucose levels, while inturn lessens the demand for insulin.

There is a lot of evidence to suggest that fibre plays a potential role in weight eduction. Firstly it gives a fullness feeling and so food consuption is drastically reduced. Then the calorie value of fibre is very low , when compared with fats and carbs. More recent studies also suggest that fibre has beneficial effects on chornic respiratory symptoms and lung function. They also enhance immunity, adsorption of calcium and magnesium by the body.

The National institute of Nutrition has recommended a daily intake of 40 gms of fibre. This daily dose of fibre intake will greately help in glycemic management in diabetes.