Improve digestive health with roughage

Roughage is a plant-based food that cannot be digested or absorbed in the small intestine and reaches the large intestine undigested. On its way, it absorbs water, eases bowel movements and flushes cholesterol out from the body.

Though not a nutrient, roughage is an important component of diet. So, WTN gives you tips on boosting your immune system, general and digestive health leaving you look and feel healthy and light.

Types

More commonly known as fibre, these non-starchy polysaccharides can be classified into soluble and insoluble.

Soluble fibre: As the name signifies, this fibre easily dissolves with water to form a gel-like substance and moves through the body. It is fermented by bacteria in the digestive tract. It helps regulate sugar levels, promotes good gut health, prevents weight gain and reduces bad cholesterol.

Insoluble fibre: This does not change its form and is not soluble in water. It controls the acidity levels in intestines, aids regular bowel movements and clears constipation, eliminates toxic waste, etc.

Can be found in

Fruits, vegetables, pulses and wholegrains are rich in dietary fibre. They are there in pears, strawberries, blackberries, raspberries, oranges, sprouts onion, garlic, peas, broccoli, chickpeas, beans, all barn cereals and grain breads. However, it is missing in meat, dairy, sugar, white foods- white bread, rice, and pastries.

Balancing is essential

Being low on fiber can cause constipation, hemorrhoids and raised levels of cholesterol and sugar. On the other hand, excessive intake of fibre can result in bowel obstruction, diarrhea, and dehydration.

Daily consumption

Experts believe that women must consume 18 grams of dietary roughage each day while the quantity for men is 38 grams for optimal health. However, the actual consumption is not more than 14-31 grams.

Additional benefits

· Helps lose weight: Roughage makes the stomach feel fuller and for a longer time. Fibre-rich diets are generally low in calories. This aids in controlling binges and eventual weight loss. Secondly, it maintains fat-burning capacity and quickly moves fat through the digestive tract – thus ensuring that less of it is absorbed.

· Manages glucose levels: Type 2 diabetics must essentially pay more emphasis on dietary fibre in their daily food. It is known to slow the absorption of sugar, manages blood sugar levels and avoids insulin spikes.

What to do

· Prefer whole fruits over juices: A glass of certain juices contain almost no fibre and is high on calories- thanks to the spoonful of sugar. It would definitely be a healthy choice to eat the whole fruit instead.

· Don’t peel: Peeling the fruit or vegetables sheds its fibre. Also, the peels have nutritional value as well.

· Increase fluid intake: Fibre soaks away the water. Hence, it is always advisable to increase the intake of water when there is high consumption of fibre.

· Replace dessert with nuts & salads: Nuts and salads are a healthy choice. And last, but not the least, replacing a cup of fruit or curd with dessert can do you wonders.

Fibre supplements: Though easily available in the market, supplements are not the right choice to deal with fibre issues. That is because they,

· lack the nutritional value of foods

· may interfere with certain medications

· reduce blood sugar levels

· may lead to bloating, gas formation

–windowtonews