The Sixth Nutrient: FIBER

Dietary fiber, often referred to as just fiber, roughage or bulk, is a type of carbohydrate found in plant-based foods. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, instead it passes through the body undigested. It helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. It is commonly classified into two groups as follows:

• Soluble fiber: the type which dissolves in water to form a gel-like material that helps lower blood cholesterol and sugar levels. It is mainly found in oats, beans, apples and citrus foods.

• Insoluble fiber: the type which does not dissolve in water and helps food move through your digestive system, promoting regularity and helping prevent constipation. This is mainly found in whole-wheat flour, cauliflower and potatoes.

Our dietary fiber intake should increase to 30g a day, as part of a healthy balanced diet. On average, children aged 11 to 18 should be getting 16g of fiber a day. But as most adults are only eating an average of about 20g a day, we need to find ways of increasing our intake. This is because there is strong evidence that eating plenty of fiber is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Choosing foods with fiber also makes us feel fuller, while a diet rich in fiber can help digestion and prevent constipation. This is why we have curated a list of food items rich in this super nutrient, just for you:

• Pears (3.1 grams)

• Strawberries (2 grams)

• Bananas (2.6 grams)

• Carrots (2.8 grams)

• Kidney beans/Rajma (7.4 grams)

• Chickpeas (7 grams)

• Almonds (13.3 grams)

• Dark chocolate (10.9 grams)