EAT FIBROUS FOOD, BE HEALTHY FROM ROOT

EAT FIBROUS FOOD, BE HEALTHY FROM ROOT IMPORTANCE OF DIETARY FIBER Fiber forms the skeletal system of plants. Without it no plant or tree would be able to stand upright.

Dietary fiber, the roughage of yesteryears, consists of those parts of the plant foods that cannot be digested by enzymes or other digestive secretions in the alimentary canal (digestive tract). Dietary fiber plays an important role in the maintenance of health and prevention of diseases. Recent studies in this area indicate that sufficient intake of fiber rich diet may help prevent obesity, colon cancer, heart disease, gallstones, irritable bowel syndrome, diverticulosis and diabetic conditions.

PHYSIOLOGICAL EFFECTS Fiber in the diet promotes more frequent bowel movements and softer stools having increased weight.

The softness of stools is largely due to the presence of emulsified gas which is produced by the bacterial action on the fiber. A high fiber intake results in greater efficiency in the peristaltic movement of the colon. This helps in relieving the constipation which is the main cause of several acute and chronic diseases. Recent studies suggest that increasing the dietary fiber intake may be beneficial for patients with irritable bowel syndrome who have diarrhoea and rapid colonic transit, as well as to those who have constipation and slow transit. The high fiber diet like bran, thus regulates the condition inside the colon so as to avoid both extremes constipation and diarrhoea. Investigations have shown that several potential carcinogens (cancer causing elements) are produced in the faces. Their production is related to the acidity of the gut content. The greater the acidity in the bowel content, the less is the production of these carcinogens. The breaking down of the fiber by bacteria renders the faces more acidic. This reduces the amount of possible carcinogenic substances. Fiber also reduces the possibility of formation of harmful toxins in the large intestine by reducing the intestinal transit time of the food contents.

Dietary fiber increases the bacteria in the large intestines, which require nitrogen for their growth. This in turn reduces the chances of cancerous changes in cells by reducing the amount of ammonia in the large bowel. Fiber reduces the absorption of cholesterol in the diet. It also slows down the rate of absorption of sugars from the food in the digestive system. Certain types of fiber increase the viscosity of the food content. This increased viscosity indirectly reduces the need for insulin secreted by the pancreas. Thus a fiber rich diet can help in controlling diabetes mellitus.

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This article is written by Dr. Bimal Chhajer (Heart Specialist)