Fiber is derived from foods of plant origin. It is also called ‘roughage’. It cannot be broken down by the digestive enzymes and therefore not absorbed by the body as it passes through the stomach and intestine. Fiber is not an essential nutrient, but it does play an important role in preventing many disorders.
Age 50 and younger
Age 51 and older
A fiber rich diet not only helps in weight management but also has other important functions
Early satiety with few calorie
Increases inter meal hunger time
Improves blood sugar control
Decreases blood cholesterol
Lowers your risk of specific digestive disorder such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).
FIBRE CONTENT OF COMMON FOOD ITEMS (100g)
Fats / Oils
All types of meat
Sesame (‘til) and
Fish and sea food
Garden cress seeds
Need ideas for high-fiber meals and snacks? Try these suggestions:
Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with “bran” or “fiber”. Or add a few tablespoons of unprocessed wheat bran/oat bran to your favorite cereal.
You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetable.
Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta. Adding barley flour, Soya flour and black gram flour to the wheat flour is a good idea to increase the fiber content of the wheat flour.
Eat more beans, peas and lentils. Add sprouts to a green salad.
Eat fruit at every meal. Apples, oranges, pears, guava, dates and berries etc are good sources of fiber.
Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
Avoid eating Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals which are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.