DIETARY FIBRE


Dt. MALLIKA GARG

(Clinical Dietician, M.Sc. in Food Nutrition)
Dietary Fibre


  • Dietary fibre is the remmants of the edible part of the plants and analogus carbohydrates that are resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the human large intestine.
  • Dietary  fibre is that part of the food that is not digested in the gut and is considered as unavailable carbohydrate. It is not a single entity, but consists of a wide range of complex carbohydrates.
  •  Fibre present in vegetables,fruits,legumes,fenugreek seeds is slouble in nature and is relatively  more effective in controlling blood glucose and serum lipids compared to the insoluble fibre present in cereals and millets. However,long term consumption of insoluble fibre also improves glucose tolerance. 





Diets containing high dietary fibre can reduce blood glucose and serum cholesterol,and also relieve constipation. In addition,dietary fibre is beneficial for the prevention and treatment of several diseases such as cardiovascular diseases and colon cancer. Excess dietary fibre may cause gastrointestinal symptoms such as flatulence and diarrhoea. it may also interfere with the absorption of minerals such as iron,calcium and zinc. Intake of 25gm of dietary fibre per 1000 calories is considered to be optimum for a diabetic. High-fibre foods have a low calorie value and raise blood glucose to a lower extent. therefore, diabetics should consume such foods liberally. Dietary fibre or roughage is the indigestible portion of food derived from plants.It has two main components: Soluble Fiber,which dissolves in water,is readily fermented in the colon into gases and physiologically active by products,and can be prebiotic and viscous.


                                    Dietary Fibre Content of Some Common Indian Foods
Food
Dietary Fibre(g/100g)
Food
Dietary Fibre(g/100g)

Cereals

Condiments & Spices
Rice
4.1
Fenugreek seeds
48.6
Wheat
12.5
Pepper dry
35.3
Bajra
11.3
Cumin seeds
30.0
Maize
11.5
Cloves
35.1
Jowar
9.7
Cinnamon
48.5
Ragi
11.8
Poppy seeds
33.6
Rolled Oats
10.0
Turmeric
20.0
Fruits
Roots and tubers
Apple
3.2
Potato
1.7
Banana
1.8
Carrot
4.4
Guava
8.5
Onion
2.5
Pineapple
2.8
Radish
2.3


Beetroot
3.5
Vegetables
Green leafy vegetables
Cluster beans
5.7
Fenugreek
4.7
Brinjal
6.3
Spinach
2.5
Cauliflower
3.7
Amaranth
4
Pulses


Lentil
10.3
Cabbage
2.8
Green gram
8.2
Drumstick
9
Chick pea
15.3





Comments

Post a Comment

Popular posts from this blog

Effects of caffeine on sugar

Image
Dt. MALLIKA GARG (Clinical Dietician, M.Sc. in Food Nutrition)                                      Effects  of Caffeine on blood sugar ·          What you eat directly affects your blood sugar levels.  If you already have diabetes, the effect may vary from person to person. The effect also depends on the quantity of the caffeine consumed. ·          If your blood sugar levels are already out of control, you should reduce caffeine intake. ·          A Healthy individual consumes coffee in moderation it can reduce the risk of developing diabetes.
Read more

Vitamin D and Calcium Diet

Image
Dt. MALLIKA GARG (Clinical Dietician, M.Sc. in Food & Nutrition) #VITAMIN D#AND#CALCIUM#RICH#FOODS Calcium/Vitamin D: Adequate intake of calcium and vitamin D helps to prevent the loss of bone density. Lack of vitamin D prevents calcium absorption, which can lead to brittle bones and an increased risk for fractures. This condition is especially dangerous in person with PD, where falls are more common because of gait and balance impairment. Calcium can be obtain through low fat dairy products like milk, cheese and yogurt or soy milk, while vitamin D can be achieved through exposure to sunlight and by consuming fortified products like cereals and bread. #VITAMIN D#RICH#FOODS: A daily exposure of 5-15 minutes provides the necessary Vitamin D required by an individual. But there are very few food sources that provide Vitamin D.  They are: ·          FISH-preferably fatty fish eg: salmon, sardines, mackerel.  ...
Read more