Fibres can be classified into 2 categories:- 1. Soluble Fibres. 2. Insoluble Fibres.

✔Soluble Fibres contains vitamins and minerals which gets easily absorbed by human intestine.They also give rise to short chain fatty acids and provide small amout of calories (roughly about 1grams=2 kcal)

✔Insoluble Fibres like cellulose and raffinose mostly present in pulp and bran -husk are indigestible. They retain water and expand in the intestine thereby facilitating the movement of the faecal matter.

DIETARY FIBRES

High protein diet popular amongst the athletes can be harmful to health if it contains very low content of fibres. Any diet with a smaller or lesser amount of fibres may elevate toxicity in the body.

IMPORTANCE OF FIBRES IN DIET💚

🥕Fibre-rich food promotes satiation and pre-biotic bacteria that are healthy for the gut.

🥦They lower absorption of cholesterol.

🍅Fibres produce short chain fatty acids which hinders cholesterol production

🥔A diet containing fibres lowers GI (Glycemic Index) and retains water which helps to remove toxins through the body.

DIETARY INTAKE💛

A high fibre diet can be fatal as it slows down the absorption of nutrients and can clog intestine which results in bloating and painful cramps.

The intake of fibres should be gradual and constant.

The recommended dietary intake for females is somewhere 25grams and 38 grams a day for males.

FIBRE RICH FOOD❣

High fibre fruits:- Apples, Bananas, Avocado, strawberries, Pears, Raspberries

Vegetables:- Carrots, Beetroots, broccoli, Brussels sprouts, Spinach, Tomatoes, Sweet potatoes

Lentils:- Kidney beans, Split beans, chick peas,

Other includes oats, quinoa, almonds, chia seeds and popcorn.

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