Why Do We Need Fibre In Our Diet? Know Steps By Which It Can Be Included

When we forget to include fibre-rich foods in our diet, we set ourselves up for a host of problems including issues like constipation and elevated cholesterol levels.

In today’s fast-paced world, neglecting the essential nutrients our bodies need is easy. One key component that often slips through the cracks is fibre—a crucial element for maintaining a healthy gut. When we forget to include fibre-rich foods in our diet, we set ourselves up for a host of problems including issues like constipation and elevated cholesterol levels. Over time, the consequences can aggravate, increasing the risk of heart disease, diabetes, and potentially even colorectal cancer.

As more people become fitness-conscious, 'superfoods' have become a dietary staple. However, in the pursuit of these trendy options, many overlook the importance of fundamental food sources, mistakenly believing they’re less crucial. While the impact may not be immediate, neglecting these essentials—particularly fibre—can have long-term consequences. Even those following an otherwise 'ideal' diet may face health issues if they fail to include fibre in their diet. 

HEALTH ISSUES THAT CAN OCCUR IF FIBRE IS NOT PRESENT IN DIET:

1. One of the earliest and most noticeable signs of insufficient fibre in the body is constipation or irregular bowel movements. Fibre adds bulk to the stool, giving your colon something solid to work with. While there are many potential causes of constipation, your fibre intake should be the first thing to assess. A healthy individual should aim for around 25 grams of fibre daily.

However, increasing fibre too quickly can cause bloating and gas, so it's best to gradually increase your intake until you reach that 25-gram goal.

2. A fibrous meal helps us feel satiated for longer, as it slows down the digestion process, giving your body more time to absorb nutrients and send signals to your brain that you're satisfied.

So, if hunger strikes too quickly after eating, consider adding more fibre to your diet to keep those cravings at bay.

3. If your cholesterol levels are high, upping your fibre intake may help bring them down. Sources of fibre like fruits, vegetables, nuts, and whole grains, have also been proven to lower blood pressure. 

4. Gaining weight could also be a subtle sign that your diet is lacking in fibre. While many factors contribute to weight gain, fibre plays a crucial role in your fitness journey by enhancing feelings of fullness and preventing spikes in blood sugar and insulin levels. When you’re not fully satisfied after meals, you’re more likely to experience frequent hunger, leading to increased snacking and higher calorie intake. Additionally, a diet low in fibre often signals a reliance on highly processed foods, which can be detrimental to your waistline.

STEPS TO INCLUDE FIBRE IN YOUR DIET:

• Start your day with fibre. Include cereals, oatmeal, or whole-wheat toast in your breakfast. Add fruits like berries or bananas for that extra fibre.


• Make whole grains a staple in your diet. Swap out white bread, rice, and pasta for whole-wheat bread, brown rice, quinoa, or whole-grain pasta to increase your fibre intake.


• Make whole grains a staple in your diet. Swap out white bread, rice, and pasta for whole-wheat bread, brown rice, quinoa, or whole-grain pasta to increase your fibre intake.


• Add beans, lentils and chickpeas to your meals, they can be easily added to your diet in the form of soups or salads.  Make it a habit to include a salad with every meal to boost your fibre intake further.


• Sprinkle chia seeds, flaxseeds, or nuts on yoghurt, salads, or smoothies. These small additions can significantly increase your fibre intake.

(Mubarika Noor is pursuing M.A. (Mass Communication) from Aligarh Muslim University)