Fibre which is a carbohydrate that cannot be digested by the gut. It is classified as soluble or insoluble, depending on whether it dissolves in water (soluble) or not (insoluble).
Insoluble fibres act as a bulking agents, leading to better digestion and prober bowel movements. On the other hand soluble fibre can have a positive effect on metabolism and weight management.
Fiber has multiple benefits of providing bulk to food, good to prevent constipation, also helps in preventing chronic lifetlyle diseases like diabetes, preventing dyslipedemia, beside being the feed for the gut friendly bacteria.
Especially when talking about weight management, it’s the soluble fibre which helps in weight loss. Soluble fibre helps to gel like a solution with water that sits in the gut.
This gel slows the emptying of the stomach, increasing digestion and absorption times. This leads to feeling of fullness and a reduced appetite, leading to weight loss.
Common soluble fibres include pectins, beta-glucans, psyllium, glucomannan, and guar gum which are found in beans and legumes, seeds and nuts , oats etc.
Berries , apples, pears, oranges
Broccoli, spinach, carrots etc.
Oats ( rolled ones ), brown rice, barley, quinoa
Rajma, kabuli chana, peas
Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds
Ritika Samaddar, Head South Zone, Nutritionist and Dietetics, Max Super Speciality Hospital, Saket