Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by digestive enzymes.
It is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. Fibre is mainly a carbohydrate.
Dietary fibre is important because-
* It keeps our digestive system healthy
* Keeps regular bowel movements
* It also helps you feel fuller for longer
* It can improve cholesterol and blood sugar levels
* It can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.Dietary fiber ISO two types :
- Soluble dietary fiber
- Insoluble dietary fiber
Its cholesterol controlling benefits are due to soluble fiber which is found in the flesh of fruit and vegetables.
The other type of fiber known as insoluble fiber, is not get digested but is necessary for a healthy diet. It don't helps in controlling cholesterol and mainly helps in digestion.
Now the foods rich in soluble and insoluble dietary fiber are-
SOLUBLE DIETARY FIBRE
A. CEREALS
•Bajra
•Wheat
B. PULSES & LEGUMES
•Bengal Gram, Whole
•Bengal Gram, Dal
•Black Gram, Whole
•Black Gram, Dal
•Lentil
•Red Gram, Dal
•Red Gram, Whole
C. LEAFY VEGETABLES
•Curry Leaves
•Drumstick
D. ROOTS & TUBERS
•Carrot
•Sweet Potato
•Yam
E. OTHER VEGETABLES
•Bitter Gourd
•Brinjal
•Broad Bean
•Cauliflower
•Drumstick
•Cluster bean
•Peas
•Ladies Finger
F. NUTS & OIL SEEDS
•Soyabean
•Gingelly Seeds
G. FRUITS
•Amla
•Dates
•Figs
•Jackfruit
•Sapota
•Custard apple
INSOLUBLE DIETARY FIBRE RICH FOODS
A. CEREALS
•Bajra
•Jowar
•Maize, Dry
•Ragi
•Wheat
B. PULSES & LEGUMES
•Bengal Gram,Whole
•Bengal Gram, Dhal
•Black Gram, Whole
•Green Gram, Whole
•Lentil, Whole
•Lentil, Dhal
•Red Gram, Whole
C. LEAFY VEGETABLES
•Colocasia, Green
•Curry Leaves
•Drumstick
•Mint
D. ROOTS & TUBERS
•Carrot
•Yam
E. OTHER VEGETABLES
•Brinjal
•Broad Beans
•Cluster Beans
•Drumstick
•Peas
F. NUTS & OIL SEEDS
•Soyabean
•Coconut fresh
•Gingelly seeds
•Groundnut
G. FRUITS
•Amla
•Apple
•Dates
•Fig
•Guava
•Jack fruit
•Pear
•Pineapple
•Pomegranate
•Sapota
•Custard Apple