Dietary Fibers: Key to get rid of both; Abdominal Discomfort & Heart Diseases

You obviously have heard that taking salad, vegetables & fresh fruits is helpful to prevent constipation and it clears the bowel. Let’s have a look about what dietary fiber is, how it helps and what will happen if we don’t take adequate amount of dietary fibers.

What dietary fiber is?

Dietary fiber consists of cellulose and neither digested nor assimilated. Human doesn’t have the necessary enzyme (beta-cellulase), which is required to digest it. These are not nutrients but still they are helpful for nutrition.

Chemical Composition:

Vegetable fibers are Polysaccharide. Dietary fibers mostly up of cellulose, hemi-cellulose, pentosans, lignin, pectin etc.

Main Sources:

They are available in:

• Green leafy vegetables.
• Fresh fruits.
• Coats of grains.

Functions:

They have protective effects to the gastrointestinal system. Such as:

• Protects gastrointestinal lining from erosion.
• Increase Gastric Emptying Time so that one feels less hungry and food bolus in the stomach gets enough time to be broken down into simpler forms thereby better digestion and absorption occurs.
• Provides stool bulk as they are not digested.
• Stimulates peristalsis and helps to clear bowel and thus protects the rectum.
• Increase water re-absorption by the large intestine and thus preventing constipation.

Deficiency Manifestations:

Inadequate or less intake of dietary fibers may result in:

• Alimentary/ Gastrointestinal Disorders:
  • Diverticulitis
  • Hiatus Hernia
  • Gall Bladder Obstruction, Jaundice
  • Polyp in any part of intestine
  • Colon cancer
  • Rectal carcinoma
  • Irritable Bowel Syndrome
• Cardiovascular Disorders:
  • Ischemic Heart Disease
  • Vascular disease
  • Varicose Vein
  • Hemorrhoids
  • Deep Vein Thrombosis
  • Myocardial Infarction
• Others:
  • Diabetes
  • Obesity

By taking dietary fibers one can get rid of so many diseases. Moreover it also helps with the overweight/ obesity problems. So, increase intake of dietary fibers and ensure healthful living.