Parul Kharod
By Payal Kharod
Contrary to popular belief, protein is not the most important nutrient we need. Our most important nutrient, and one that many people are missing out on, is fiber! What is fiber, how much do we need, and where to get it?
What is fiber?
Fiber is actually a carbohydrate! It is only found in plant foods. Animal foods, including dairy products, have zero fiber. The human body cannot digest or absorb fiber; therefore, we do not get any calories from fiber. Unlike other carbs that break down into sugar, fiber passes relatively intact through the digestive system.
Why is fiber important?
There are different types of fibers that play different roles in keeping our body and mind healthy. High fiber diets have been associated with a lower risk of many diseases, including cancer, heart disease, diabetes, obesity, and metabolic syndrome.
Soluble fiber
Soluble fiber can dissolve in water or other fluids and form a gel like substance. This can slow down digestion and can have many benefits.
Lowering cholesterol: Soluble fiber can prevent the absorption of some of the cholesterol in foods and help lower LDL. Fiber can also bind with extra fat and help remove it from your body.
Balancing blood sugars: Fiber prevents bloods sugars from spiking or crashing, thus stabilizing your blood sugars evenly through the day.
Improving heart health: High fiber diets have been shown to improve blood pressure and lower inflammation while improving the health of your blood vessels by removing plaque buildup.
Feeding healthy gut bacteria: Soluble fiber-rich foods are pre-biotics that feed the probiotic gut bacteria, which has several benefits for physical and mental health.
Preventing constipation: Soluble fiber absorbs water like a sponge, creating a gel that slows down the transit time through your gut. It helps create soft, formed stools, and helps with easy elimination.
Insoluble fiber
Insoluble fiber cannot dissolve and passes intact through the digestive system. It stimulates the digestive tract and adds roughage to the stool.
Preventing constipation: Insoluble fiber draws fluid into the gut and sticks to other byproducts of digestion that are ready to be formed into the stool. Its presence speeds up the movement and processing of waste, helping prevent gastrointestinal blockage and constipation.
Lowering the risk of diverticular disease: By preventing constipation and intestinal blockages, insoluble fiber helps reduce the risk of developing diverticula and hemorrhoids in the colon. It may also reduce the risk of colorectal cancer.
Prebiotics
We have all heard of probiotics. These are the good bacteria and other microorganisms that live in our body, primarily in our guts. For probiotic bacteria to survive in the gut, they need to be fed. Fiber is the most important nutrient that these microbes need.
Fiber from food is broken down by the probiotic bacteria to produce short chain fatty acids and other organic compounds and neurochemicals such as serotonin This can help lower inflammation and help us stay calm and focused and prevent anxiety.
How much fiber do we need?
On average, we need 25-40 grams of fiber per day. This is not possible if you are eating a diet heavy in processed foods, meat, cheese, paneer, eggs, milk, and yogurt. Just eating a few vegetables is not enough. We need good carbohydrates because they are the major source of fiber. It is important to include a variety of whole grains, beans, peas, and lentils to get adequate fiber daily.
Sources of fiber
Soluble: Oats, barley, beans, peas, fruits, vegetables
Insoluble: Wheat, bran, nuts, seeds, beans, lentils, fruits, vegetables
Many foods have both types of fiber. Certain fruits and vegetables may have more soluble or more insoluble fiber. Instead of getting bogged down in details, the ideal goal is to consume a variety of plant foods including all whole grains, beans, peas, lentils, nuts, seeds, fruits, and vegetables to get a variety of different fibers in the diet.
Why does your overall diet matter while a fiber pill is not the solution?
There are many products on the market with added fibers. Research shows that isolated fibers and fiber supplements may help relieve constipation, but they do not help with other benefits such as lowering blood sugar and cholesterol or feeding healthy gut bacteria. Therefore, it is important to eat foods rich in fiber.
We are what we eat. More importantly, we are what we digest! Ayurveda claimed thousands of years ago that our health is tied to our digestion. Consuming foods and beverages that are processed and filled with sugar, chemicals, refined flour, and unhealthy fats will feed the bad bacteria and lead to chronic diseases. If you eat real foods that are naturally high in fiber, you will feed your good bacteria, your gut flora will thrive, and you will improve your overall health.
– RECIPES –
Breakfast: Overnight Oats
Ingredients
½ cup old-fashioned traditional rolled oats
¾-1 cup plain unsweetened non-dairy milk of your choice
2 tbsp chopped raw walnuts
½ teaspoon cinnamon
½ cup fresh or frozen blueberries
1 tbsp chia seeds
1 tbsp ground flax seed powder
Directions
Mix everything in a bowl at night except the ground flaxseeds.
Cover and put in the refrigerator.
In the morning, take out and stir well.
Add the flaxseed powder and mix in.
Now it is ready to eat!
Note: You can also add other spices such as nutmeg, ground ginger, pumpkin spice etc.
Tip: Remove it from the refrigerator 1-2 hours before eating to let it come to room temperature if you do not like it very cold.
Overnight Oats: Desi Style
Ingredients
½ cup old fashioned oats
½ cup Greek yogurt or non-dairy soy yogurt
1 tbsp chia seeds
Assorted vegetables – cucumber, beets, carrots, bell peppers – chopped/grated
¼ cup chopped cilantro
1 tbsp oil or ghee
1 -2 tbsp peanuts and/or cashew pieces
Mustard seeds
Cumin seeds
Curry leaves
Green chili, ginger per taste
Directions
Mix the oats, yogurt, and chia seeds in a bowl.
Add ½ cup water and mix well.
Cover and refrigerate overnight.
Add all the chopped or grated vegetables.
Add chopped/minced green chili & ginger per taste.
Do vaghar/tadka with oil/ghee, mustard seeds, cumin seeds, peanuts/cashews, and curry leaves.
Mix the tadka with the oats.
Add salt if desired.
Stir well and eat!
