Dietary Fiber

Dietary fiber (DF) is the term given collectively to indigestible carbohydrates present in the plants foods. It is not present in animal products such as mutton, chicken, fish, egg etc.

Dietary Fiber

Dietary fiber (DF) is the term given collectively to indigestible carbohydrates present in the plants foods. It is not present in animal products such as mutton, chicken, fish, egg etc. The dietary fiber is the sum of the polysaccharides and lignin which are not digested by the endogenous secretion of the human Gastro intestinal tract.

Depending on the solubility in water, dietary fiber is further divided into:

1. Insoluble dietary fiber –IDF- (Non-Viscous, slowly fermentable)
2. Soluble dietary fiber –SDF – (viscous and fermentable)

The sum of these 2 fractions is also known as total dietary fiber (TDF). The dietary fiber has physical properties such as water holding capacity and viscosity, where as physiological properties

include hypoglycemic and hypolipidemic effects. All the dietary fibers, regardless of the type are readily fermented by micro flora of the small intestines.

Insoluble Dietary Fiber:  It acts like a sponge, absorbs water in the intestine and swells. After this action it almost passes unchanged through the intestine. The bulk and soft texture of the fiber help prevent hard, dry stools that are difficult to pass. This stimulates peristalsis so increases the transit time in the colon. They are useful in reducing the incidence of appendicitis, constipation, diverticulosis and colon cancers

Soluble dietary fiber: Dissolves in the water and forms a gel like texture in the intestine. SDF is effective in reducing the incidence of CHD, DM, and Obesity.

SDF blunts the response of blood glucose. It delays the secretions of the GI tract to reduce digestion of food material and

finally delaying the glucose absorption. It reduce the serum cholesterol by reducing the enterohepatic  recycling of the bile acids resulting in the increase use of cholesterol for bile synthesis, which in turn alters enzyme activities related to cholesterol synthesis.

How to increase fiber in the diet?

The desirable fiber intake can be achieved by healthy people not by adding fiber concentrate in the diet, but by the consumption of fruits, vegetables legumes and whole grains cereals. These are excellent sources of fiber; also provide minerals, vitamins and phytochemcials.

• Begin the day by eating whole grain cereals that contains at least 5 gm of fiber / serving. ½ cup of bran contains 10gm of fiber.
• Take raw vegetables as much as possible.
• Avoid peeling the skin of fruits (such as apples) and vegetables (such as cucumber) because much of the fiber is found in the skin.
• Add peas, pulses, whole grains in soups and salads as they contain fiber 6-9gm / ½ cup.
• Eat fresh or dried fruits as snacks.
• To enhance the fiber intake in the diet, whole gram, whole wheat preparation should be included.
• Try and include 4 serving of vegetables and 2 serving of seasonal fruits in daily diet ( ½ cup = 1 serving).
• Do not sieve wheat and milled flour as it reduces the fiber content.
• Pop-corn is rich source of fiber. It is safe snacks when prepared without oil.
• Fluid works with fiber to aid digestion.

Increase physical activity (exercise) stimulates GI peristalsis and contributes to the prevention of constipation

Adverse effects of high fiber diet

If one eats large quantity of fruits and vegetables than required, they might tend to replace protein, carbohydrate, fats and mineral intake which are equally important for a healthy being.  Eating more than 50gm fiber per day can interfere with mineral absorption, which leads to problems such as anemia and osteoporosis.

Foods stuff	TDF	IDF	SDF
Cereals
Bajra	11.3	9.1	2.2
Bread whole wheat	8	6.4	1.6
Jowar	9.7	8	1.7
Maize, dry	11.9	11	0.9
Sorghum	12	8.3	3.7
Ragi	11.5	9.9	1.6
Rice(Brown)	4.1	3.2	0.9
Rice(White)	0.6	0.5	0.2
Wheat	12.5	9.6	2.9
Pulses and legumes
Kabul channa	17	13.4	3.6
Bengal gram, whole	28.3	25.2	3.1
Bengal gram, dal	15.3	12.7	2.6
Black gram, dhal	11.7	7.6	4.1
Black gram, whole	20.3	15.4	4.9
Green gram, dhal	8.2	6.5	1.7
Lentil, whole	15.8	13.5	2.3
Lentil, dal	10.3	8.3	2
Red gram, dal	9.1	6.8	2.3
Red gram, whole	22.6	19.8	2.8
Rajmah	15	9.75	5.25
Broad beans (lima)	19	17.8	1.2
Soybean	9	5.01	3.99
Cow peas	11.2	9.8	1.4

Foods stuff	TDF	IDF	SDF
Roots and tubers
Beetroot	3.5	2.6	0.9
Carrot	4.4	3	1.4
Potato	1.7	1.1	0.6
Radish	2.3	1.8	0.5
Sweet Potato	3.9	2.6	1.3
Yam	4.2	3.2	1
Calocasia	3	2.3	0.7
Tapioca	1.5	0.9	0.6

Foods stuff	TDF	IDF	SDF
Leafy vegetables
Agathi (Agasee)	8.4	6.3	2.1
Amaranth	4	3.1	0.9
Ambat Chukka	3.2	2.4	0.8
cabbage	2.8	2	0.8
Colocasia , green	6.6	5.1	1.5
Coriander	4.3	3	1.3
Curry leaves	16.3	13.4	2.9
drumstick	9	6.8	2.2
Fenugreek	4.7	3.2	1.5
Gogu	3.8	2.6	1.2
Mayalu	2	1.6	0.9
Mint	6.3	5	1.3
Ponnaganni	7.9	6.9	1
Spinach	2.5	1.8	0.7
Tamarind leaves, tender	10.6	9.4	1.2
Broccoli	2.6	1.7	0.9
Brussels sprouts	3.2	1.25	1.95
Celery	2	1.3	0.7

Foods stuff	TDF	IDF	SDF
Other vegetables
Bitter gourd	4.3	3.2	1.1
Bottle gourd	2	1.7	0.3
Brinjal	6.3	4.6	1.7
Broad beans	8.9	6.7	2.1
cauliflower	3.7	2.6	1.1
Chocho Marrow/ Knol Knol	1.3	0.9	0.4
Cluster beans	5.7	4.2	1.5
Cucumber	2.6	2	0.6
Keeera,Green	1.1	0.8	0.3
Drumstick	5.8	4.8	1
Giant Chillies	2.2	2	0.2
Kovai	2.5	1.5	1
Ladies Finger	3.6	1.4	1.4
Mangao, Raw	3	1.4	1.6
Onion Stalks	5.1	3.7	1.4
Peas, Green	8.6	7.2	1.4
Plantain, Green	3.5	2.6	0.9
Ridge Gourd	1.9	1.4	0.5
Snake Gourd	2.1	1.6	0.5
Tomato	1.7	1.2	0.5
Jalapeno raw	2.5	1.5	1
Potato with skin	3	1.8	1.2
Without skin	2.8	1.2	1.6
Radish	1.9	1.4	0.5
Mushroom	1	0.8	0.2

Foods stuff	TDF	IDF	SDF
Nuts and Oilseeds
Soya Bean	23	17.9	5.1
Coconut fresh	13.6	12.7	0.9
Gingelly Seeds	16.8	13.6	3.2
Groundnut	11	8.5	2.5
Mustard	13.6	10.2	3.4
NUTS
Almonds	15.9	14.3	1.6
Apricots	3.7	1.7	2
Cashew nuts	3.0	2.8	0.2
Dates	8.0	6.6	1.4
Flaxseeds	25.5	11.7	13.8
Walnuts	5	4.3	0.7
Pistachio nuts	13.8	10.4	3.4
Raisins	4.0	3.0	1.0

Foods stuff	TDF	IDF	SDF
Condiments & Spices
Aniseed	43	34.3	9.1
Caraway seeds	39	33.1	5.7
Cinnamom	49	44.6	3.9
Onion	2.5	1.7	0.8
Cardamom	23	20.4	2.6
Cloves	35	28.9	6.2
Coriander	47	42.5	4.9
Cumin Seeds	30	25.2	4.8
Fenugreek	49	28.6	20
Garlic	5.1	2.6	2.5
Ginger	6	4.7	1.3
Omum	47	43.9	3.3
Pepper Dry	35	32.4	2.9
Poppy Seeds	34	22.4	11.2
Turmeric	20	17.6	2.4

Foods stuff	TDF	IDF	SDF
Fruits
Papaya	2.6	1.3	1.3
Zizyphus	3.8	2.8	1.0
Amla	7.3	5.8	1.5
Apple	3.2	2.3	0.9
Banana	1.8	1.1	0.7
Dates, dry	8.3	6.9	1.4
Dates, fresh	7.7	6.9	0.8
Fig	5.0	2.6	2.4
Grapes, green	1.2	0.8	0.4
Guava	8.5	7.1	1.4
Jackfruit	3.5	2.1	1.4
Jambu	3.5	2.6	0.9
Tomato/Red/Green	2	1.8	1.2
Black Berries	7.6	6.2	1.4
Blue Berry	3.9	3.5	0.4
kiwi	2.6	2.0	0.6
Pazzion Fruit	1.9	0.5	1.4

Foods stuff	TDF	IDF	SDF
Fruits
Sweetlime	2.7	1.3	1.4
Mango	2	1	1
Musk Melon	0.8	0.5	0.3
Water Melon	0.6	0.3	0.3
Orange	1.1	0.6	0.5
Peach	1.6	1.1	0.5
Pear	4.3	4	0.3
Pineapple	2.8	2.3	0.5
Plum	2.8	1.7	1.1
Pommegranate	2.8	2.3	0.5
Sapota	10.9	9.1	1.8
Custrard Apple	5.5	4	1.5
Straberry	2.3	1.6	0.7
Rasberries	6	5	1