Lifestyle diseases are the talk of the hour today. Not only the developed countries but also the developing world is under the grip of the lifestyle diseases like diabetes, hypertension, cardiovascular disease, cancers. In this context, it is of utmost important to have a discussion regarding the enormous benefits of dietary fibres. Dietary fibres are the undigested carbohydrates usually obtained from fruits, vegetables and whole grains.
Overall including the prevention of lifestyle diseases and cancers their role in establishing gut microbiome puts dietary fibres in the prime list of the domain of nutritional factors.
Dietary fibers–
• Whole wheat, cereals like brown rice, oat, barley
•Fruits like apple, orange, pears, guava
•Vegetables like broccoli, cauliflower, brussels sprout, spinach
•Nuts like walnut, cashews, peanuts
•Legumes– Beans, lentils
Institute of Medicine recommends 38 grams of fiber in men below 50 years and 30 grams in men above 50 years. Similarly in women below 50 years it is 25 grams and above 50 years is 21 grams.
Types of Fibers—
Basically fibers are two types like soluble fibers and insoluble fibers.
Soluble fibers are water soluble and present in fruits like apples, oat meal,nuts. The insoluble fibers are present in whole wheat, brown rice, vegetables with thick skin like orange.
Dietary fibre role in cancer— The insoluble dietary fibres forming the main bulk of stool helps in diluting the harmful substances or carcinogens. The harmful chemicals having less time to stay in the bowel. Fibres in contact with bacteria develop butyrate which helps in prevention of tumour development of intestinal cells.
Dietary fibre role in Heart diseases– Fibers bind to low density cholesterol particles aiding in their removal before they are absorbed. Increase in fiber content keep in check the total cholesterol level. Decrease in total cholesterol reduces the risk of coronary artery diseases, heart attack.
Dietary fibres in Diabetes– Fibres being insoluble and indigestible carbohydrates decrease the blood sugar level and improve insulin resistance. Fibers delay the absorption of sugars and fast rise of blood sugars in case of diabetes. Dietary fibres decreases the glycaemic index of foods. American Diabetic Association encourages to consume variety of high fiber foods in diabetes. Ultimately it results in lower random blood sugar and decrease in the value of HBA1c.
Mc Ray study in Journal of Chiropractic Medicine shows the meta analyses are based on dietary surveys that compare highest versus lowest daily dietary fiber consumption on the incidence of developing type 2 diabetes. For populations that consumed the highest dietary fiber, the incidence of type 2 diabetes was significantly reduced in all 3 meta analyses. For populations that consumed highest cereals fiber intake, the incidence of type 2 diabetes was significantly reduced in all 4 meta analyses.
