The Importance of Fiber in Your Diet

It is recommended that men should consume 38 grams of fiber and women should consume 25 grams of fiber daily in their diet. Anything in excess is not good. It is advisable to maintain a diet diary so that we can be mindful of what we are eating. Also, nowadays there are lots of apps available that can help us maintain a diet diary and also help us calculate the macronutrients in our diet.

Dietary fiber plays an important role in maintaining a healthy gastrointestinal (GI) tract and hence, every meal should be a balanced meal. There are 2 types of fiber. Soluble and insoluble. Both have a specific role in the digestion process and both are equally important. Whole grains, fruits, vegetables, beans and legumes, nuts, and seeds have high fiber content. Processed foods like eggs, meat, and dairy have low or no fiber content. That’s why it is important to have a balanced meal. For example, switch to wheat bread from white bread. Add a few vegetables like cucumber, carrots, and lettuce to your bread and eat it as a sandwich instead of eating your bread with sugary jams. If you are eating out and wheat pasta is not available, you can eat white pasta but add protein and vegetables to your pasta. Also, add a salad to your plate to bring back the balance in your meal. Eat a fruit or 1-2 dates instead of a sugary dessert.

When we add fiber to our diet, it reduces the glycemic index (GI) of the food which we consume. A low GI diet aids in balancing blood sugar levels. Over and above that, fiber helps prevent constipation, balances blood sugar, helps in lowering bad cholesterol, and curbs appetite. At the same time, it is important to maintain balance and not to consume too much fiber. That’s why to avoid the guesswork, it’s best to maintain a diet diary.