Dietary fiber

Classification of dietary fiber. Dietary fiber can be broadly divided into two categories. One is water-soluble dietary fiber and water-insoluble dietary fiber.

Water soluble dietary fiber:

Water-soluble dietary fiber forms short-chain fatty acids and butyrate through gas exchange in the colonic part of the large intestine. Water-soluble dietary fiber is also called prebiotic fiber. Similarly we eat probiotic foods. Which includes beneficial bacteria. They are Lactobacillus, Acidophilus, Bifidobacterium. These beneficial bacteria and prebiotics combine to form synbiotics. This sim biotic is again helping to regulate our gut health. In addition, water-soluble dietary fiber helps regulate blood glucose levels. Oatmeal, legumes (peas, beans, lentils), barley, vegetables and fruits like oranges, apples and carrots.

Water-insoluble dietary fiber:

This type of dietary fiber does not dissolve in the gastrointestinal tract. As a result cellulose and hemicellulose are not digested in the stomach. Homo sapiens cannot digest cellulose and hemocellulose due to their lack of an enzyme called cellulase. This cellulose is mainly found in vegetables, while hemicellulose is found in grains. But herbivores can easily digest vegetables.

Resistance Starch:

Resistance starch is called prebiotic or water-soluble dietary fiber. Studies show that if we include resistant starch in our diet, it helps control diabetes and cholesterol. Resistance starch can do no work in the small intestine, arriving in the large intestine and fermenting in the large colon to form the short chain fatty acid butyrate. Excess dal or dal-like products can cause stomachache if consumed in large quantities at night. Because when short chain fatty acids are formed, resistance starch exchanges many gases and from there hydrogen, methane, carbon dioxide these gases are produced causing stomach ache problem.

Currently, there are many types of super foods in the market. Which includes chia seeds, sunflower seeds, flax seeds, pumpkin seeds. If we can add them to our diet, just as the bad cholesterol will decrease, the level of good cholesterol will also increase. Because these foods are high in potassium. But the foods must be consumed after consulting a nutritionist. Even if you eat rice, dal, fish for lunch every day, you should keep salad with beetroot, carrot and cucumber. Vegetables or curry should be kept on rice leaves. If so, eat fish broth with various vegetables. Vegetables such as cauliflower, beans, beans, papaya, cauliflower, broccoli, cauliflower etc. are rich in high fiber.