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





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