Shawdesh Desk:

Fibres are important part of a healthy and a balanced diet. To begin with, a daily fibre intake of 35 grams for males and 28-30 grams for women is advised, Hindustan Times reported.

Nutritionist Sonia Bakshi said, ” Foods like Lentils, Banana, Barley, Nuts, Cucumber, Wholegrains are rich in Fibre. It is recommended to increase fiber intake slowly otherwise it can lead to constipation and bloating.”

The nutritionists further noted down the health benefits that fiber helps in bringing:

Regulates blood sugar: Fibrous foods have a low glycemic index (GI), which is a measurement of how quickly each food affects your blood sugar (glucose) level after you eat it. This lowers insulin sensitivity.

Regular bowel movements: Fiber makes your faeces bulkier. This makes the stool softer and larger. The risk of constipation decreases when your stool becomes more bulky and easier to pass.

Reduces acid reflux: Foods high in fibre, such as fruits, vegetables, nuts, and grains, absorb liquids in the digestive tract, preventing stomach acid from being displaced.

Healthy weight management: This is encouraged by a diet rich in dietary fibre, which increases feelings of fullness and helps avoid obesity.

Lowers cholesterol: In the small intestine, soluble fibre binds to cholesterol and reduces it.

Heart diseases: A diet rich in soluble fiber keeps the LDL or “bad” cholesterol levels in check, overall reducing total cholesterol. This results in less inflammation, thereby reducing pressure on the heart, lowering chances of heart diseases.