Introduction:
It’s amazing that the most beneficial ingredient we eat in food is something our bodies cannot digest. This ingredient is food for the trillions of gut bacteria residing in our large intestine, new ingredients in our diet appear to nourish these bacteria. I’m not talking about the proteins, fats, and definitely not the carbohydrates; it’s also not about the micronutrients such as vitamins, minerals, and the like. I’m talking about humble fibre, an ingredient that cannot be digested by our body but is essential for maintaining healthy physiological functions in our body. This humble ingredient, often overlooked, plays a crucial role in maintaining our well-being. It’s the unsung hero of a balanced diet, aiding in digestion, promoting heart health, and playing a key role in weight management.
Understanding Fibres:
Let’s take a step back and try to comprehend why something that is so beneficial to us is something that we cannot even stomach. Food consists of several micronutrients like vitamins, minerals, and other helpful compounds including antioxidants and polyphenols, as well as carbohydrates, proteins, and fats. Carbohydrates come in many categories, and this is a very simplified list:
Glucose is a monosaccharide .Monosaccharides are the most basic type of carbohydrates, made up of just one sugar molecule.. Glucose is a monosaccharide with the molecular formula C6H12O6., which is the universal currency of energy for all life on the planet. All cells of our body, be it the eyes, liver, heart, or brain, need glucose to do their jobs.
Disaccharides are two simple sugars connected together, like sucrose, which is common white sugar, jaggery, etc., and lactose, which is found in milk.
Oligosaccharides are 3 to 10 sugar molecules joined together in various ways. Some of these are digestible by us, some are partially digestible, and some are non-digestible. Examples include raffinose and stachyose found in rajma, which are non-digestible.
More than ten sugar molecules linked together form polysaccharides. The most prevalent type is starch, which is also the only type of carbohydrates that provide the majority of our calories. Starch is also highly easily absorbed by humans. Starch is abundant in all grains, including potatoes, wheat, rice, and millets, as well as in root vegetables.
Dietary fibres: A friendly polysaccharide
In the realm of nutrition, dietary fibres stand out as champions of digestive health and overall well-being. These remarkable compounds, primarily polysaccharides, play a crucial role in maintaining a healthy gut, providing nourishment to the gut bacteria and aiding various bodily functions. With their ability to resist digestion in the small intestine, dietary fibres travel to the colon intact, where they ferment and promote the growth of beneficial gut bacteria.
Their presence regulates bowel movements and also helps control blood sugar levels and cholesterol, making them essential for managing conditions like diabetes and heart disease.
Moreover, dietary fibres contribute to a feeling of fullness, supporting weight management efforts by curbing excessive food intake.
It comes in two types:
Soluble fibre, which can absorb water and become a thick gel, An example is pectin, which is found in vegetables and fruits. In fact, when you cook a fruit or vegetable slowly and then let it cool down, it will thicken because of pectin. This is why jams have that gel-like consistency. Soluble fibre is not digested by your body but serves as a rich buffet dinner for your gut bacteria. That mucilage is bound to soluble fibre.
Let’s take an example of a common vegetable that will help us understand soluble fibres. It’s called Bhindi in Hindi, Vendakkai/Bendakkai or some variation of it in South India, Okra, in the English speaking parts of the world, and in Indian English, we call it lady’s finger — presumably a very scary-looking lady. But when you cut it, you get this slimy, gooey substance with viscous texture. But while you might not like that slimy texture, it is remarkably good for your health. It is mucilage made from a combination of polysaccharides and glycoproteins. These polysaccharides are what we call soluble fibre. When they reach your small intestine, it can’t absorb them because we cannot digest and break down those carbohydrates. We get no calories from this slime, so they form a mesh in the small intestine that, in turn, slows down the absorption of glucose into your blood. And this is a really good thing because repeated blood sugar spikes and crashes make the insulin in your body less effective over time, resulting in diabetes. So, if you’re eating something like rice or bread, eating it with lots of this kind of vegetable is going to reduce your long-term risk of developing diabetes. Don’t just think in terms of not eating something; many times it’s good to add more things to your diet.
Insoluble fibre: Plants over millions of years have figured out how to make a carbohydrate that is nearly impossible to digest unless you’re a cow or goat. These are polysaccharides like cellulose and hemicellulose. The skin of every vegetable and fruit you eat is made of these two things. Not even the bacteria in your gut can break them down, so their primary goal is to make your trip to the bathroom in the morning comfortable.
An example of insoluble fibre in foods that we commonly eat is found in whole grains(unpolished grains), such as wheat bran, barley, and brown rice. These grains contain cellulose and hemicellulose, which are types of insoluble fibre that add bulk to the stool and aid in promoting regular bowel movements. Additionally, the skins of fruits and vegetables, such as apples, cucumbers, and carrots, also contain insoluble fibre
Fibres and their Connection to Gut health
People who don’t consume enough dietary fibres are likely to suffer with digestive disorders, weight gain and also have been known to experience mental health problems.
Soluble fibre however is very different. This type of fibre draws water into your gut in order to support smooth and healthy digestion, as waste passes through your colon. What’s really special about soluble fibre however, is that it feeds the friendly microbes that live inside your gut. Probiotic bacteria (friendly bacteria) ferments soluble fibre and then eats it as its main source of food.
The friendly bacteria then gives off bi-products called short chain fatty acids, which have some amazing health benefits. As mentioned earlier, Short-chain fatty acids (SCFAs) are organic acids produced by the fermentation of dietary fibre in the colon by gut bacteria. The gut produces three primary SCFAs: acetate, propionate, and butyrate. These SCFAs have been shown to play a significant role in influencing brain function and overall health through various mechanisms.
The gut-brain connection involves the two-way communication pathway linking the gastrointestinal (GI) tract, or gut, with the brain. This communication pathway involves a complex network of nerves, hormones, and biochemical signals,neurotransmitters that facilitate communication between these two systems.
Here’s an explanation of how it works and its physiological effects:
Neurotransmitter Production: SCFAs can directly or indirectly affect neurotransmitter( chemical messengers that transmit signals across synapses, the junctions between neurons (nerve cells) or between neurons and other target cells, such as muscle cells or gland cells) production in the brain..Additionally, SCFAs can influence the production and release of neurotransmitters such as serotonin and dopamine, which play crucial roles in mood regulation and cognitive function.
Hormonal Communication: The gut produces various hormones and neurotransmitters that can influence mood, appetite, and behaviour. For example, the gut produces serotonin, a neurotransmitter commonly associated with mood regulation. About 95% of the body’s serotonin is produced in the gut, and it plays a crucial role in regulating mood, appetite, and sleep. Other hormones like ghrelin (which stimulates appetite) and peptide YY (which suppresses appetite) also affect feelings of hunger and satiety
Anti-inflammatory Effects: SCFAs possess anti-inflammatory properties and can help reduce inflammation (which is the body’s natural response to protect itself from harm ) in the gut and throughout the body. Numerous neurological conditions, such as anxiety, depression, and neurodegenerative diseases like Parkinson’s and Alzheimer’s, have been related to chronic inflammation.By reducing inflammation, SCFAs may help protect against neurological damage and promote brain health.
Physiological Effects:
Mood Regulation: The gut-brain connection plays a significant role in regulating mood and emotional well-being. Serotonin which is a key neurotransmitter involved in mood regulation,produced in the gut. Imbalances in gut microbiota composition or disruptions in gut-brain signalling pathways can contribute to mood disorders such as anxiety and depression.
Appetite Regulation: Hormones and neurotransmitters produced in the gut influence appetite and food intake. Signals from the gut help regulate feelings of hunger and satiety, affecting food choices and meal timing.
Stress Response: The body’s reaction to stress is influenced by the gut-brain axis. Stress can change intestinal permeability, impaired gut motility, and upset the delicate balance of gut bacteria. On the other hand, diseases linked to stress can be exacerbated by disruptions in the gut’s functioning.
Now let’s find out how to make sure your diet includes dietary fibre in ample quantities.
Basic:Includes foods commonly available in the Indian markets.
Legumes (dals) — the more you eat them, the better they are. Fantastic sources of oligosaccharides, soluble and insoluble fibre. If you eat whole dals, it’s even better, but some may experience digestive discomfort, so keep that in mind.Here are few legumes and their Indian names:
Black Beans (Kala Chana),Chickpeas (Chana),Kidney Beans (Rajma),Green Peas (Matar)
Leafy green vegetables, those that contain lower amounts of carbohydrates compared to starchy vegetables like potatoes, corn, and peas. In India, there are numerous non-starchy vegetables commonly consumed such as :Fenugreek leaves (Methi), Spinach (Palak), Amaranth leaves (Chaulai). Kale (Karam Saag),Swiss chard (Chakunder)
Cruciferous Vegetables and their Indian names: Cauliflower (Phool Gobi),Cabbage (Patta Gobi), Broccoli (Hari Phool Gobi)
Fruits — but remember, the really sweet ones also contain simple sugars. Guavas and Raw bananas,Indian Gooseberry (Amla),Indian Blackberry (Jamun), Pomegranate (Anaar)
Nuts and seeds like Chia seeds,Flax Seeds, Walnuts, and Almonds are also rich in fibre, and the added bonus is protein and good fats.But try to have them early during the day rather than the later part of the day.
Whole grains,I mean unpolished rices and unpolished millets, quinoa, etc. Consider switching rice or wheat with millets a few times a week and also brown rice instead of white rice . Whole grains are richer in fibre than polished grains.Most of these unpolished grains are now available in most Indian Cities.
Conclusion:
With so many delicious options, it’s easy to add more fibre to your meals. An apple with the skin on a handful of berries or a side of broccoli can go a long way toward meeting your daily fibre goals. Don’t forget about hydration. When increasing your fibre intake, it’s equally important to drink plenty of water. You can dry roast Flax seeds and sprinkle them on whatever food that you eat.It’s the small changes that can lead to big improvements in your health and well-being.Especially in India, there is wealth of knowledge on fibre rich foods which you can get from the older generation.
The internet is filled with magical single-ingredient cures for weight loss because all of us find it impossible to do the only thing that actually works: eat less food. And guess what kind of food actually helps you eat less? Fibre
FAQs
1.What are dietary fibres, and why are they important in our diet??
Plant-based foods contain dietary fibres, a form of carbohydrate that human bodies are unable to digest or absorb. They pass through the digestive system and promote digestive health by preventing constipation, have neurological benefits, support regular bowel movements, and aid in weight management by promoting feelings of fullness.
2.How much dietary fibre should I consume daily?
Depending on the person’s age and gender, the recommended daily intake of dietary fibre typically falls between 25 and 38 grams for people..
3.How can I meet the daily fibre requirement?
Consuming fibre-rich foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, to fulfil this need. To prevent upset stomach, begin by progressively increasing the amount of fibre you consume and drinking lots of water
4.Are there any potential side effects or risks associated with consuming dietary fibres?
Although there are many health advantages to eating dietary fibre, if you take in high amounts of it too soon, you may experience digestive problems including gas, bloating, and diarrhoea. Drinking lots of water and progressively increasing your intake of fibre are crucial for facilitating the fibre’s easy passage through your digestive system. People who suffer from certain digestive disorders, such as irritable bowel syndrome (IBS), might need to watch how much fibre they eat.
5. What are some easy ways to incorporate more dietary fibres into my daily diet?Start by adding fruits and vegetables to every meal and snack, choosing whole unpolished grains and including legumes such as beans, lentils, and chickpeas in your dishes. Snack on nuts and seeds, swap refined grains for whole grain options, and aim to eat a diverse range of fibre-rich foods to maximise health benefits.
6.Is there any list of fibre rich indian foods that i can check online?
You can check the Dietary Guidelines for Indians as published by India’s premier nutrition institute, National Institute of Nutrition.
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