Fibers- Essential Part of Balanced Diet

Fibers also known as Roughage are indigestible part of food that we eat and are made of polysaccharides like linin,inulin, cellulose, dextrin and many more. Fibers are also indispensable part of good balanced diet . They should be taken regularly as like other nutrients. Legumes, Fruits, Vegetables and Whole Grains are good source of these dietary fibers. Fibers are well known for there benefits to digestive system. Fibers are divided into two forms- Soluble Fibers and Insoluble Fibers. Generally fibers are not digestible i.e they have reluctant tendency toward enzymes and acids present in the stomach for digestion. Soluble Fibers are fermented by bacteria as it goes through digestive tracts and is absorbed by water and forms gelatinous structure, whereas insoluble fibers goes as it is through digestive tracts and helps in easing the bowel movement. Fibers helps in constipation, reduces heart risk and diabetes, prevents us from colon cancer and helps in maintaining digestive system.

Food Sources rich in Fibers

Food sources like fruits and vegetables and grains are natural sources of both soluble and insoluble fibers.
Green Vegetables, Broccoli, Carrots, Spinach
Wheat products
Legumes, Kidney Beans, Pinto Beans
Fruits like Banana, Oranges,
Brussels Sprouts
Oats, Barley
Skin of fruits like plums, tomato, Grapes, Grapefruit,

All these are rich sources of roughage needed by the body for proper digestive functioning.

It is suggested that an adult should take 20-35 grams of roughage each day. These fibers gives very less amount of energy to the body and insoluble fibers gives nil energy but helps digestive system. It has various health benefits .

It helps in reducing cholesterol level thus lowering the risk of heart diseases.
Insoluble fibers helps in easing the bowel movement by adding weight and increasing the size of the stool and by softening it. Bulk stool passes easily and reduces the chances of constipation. They also help in making stool hard and solidify by absorbing water.
It also prevents from constipation, cancer, and hemorrhoids. Diets containing high fibers prevents diseases of colon and hemorrhoids.
It can help you to maintain your body weight
Roughage helps in diabetes also. Soluble fibers helps in slowing down the blood sugar absorption thus maintain the sugar level of the body of diabetic people.

Fruits and vegetables are not only good source of roughage but are also good source of various other nutrients that are required by the body. So eating fruits and vegetables are perfect for proper diets and healthy body. Also overeating of fibers may have some adverse effects on the body like cramps, bloating and gas and other gastrointestinal problems.