THE FIBER IN OUR DIET

[Anonymous]

THE FIBRE IN OUR DIET
When we eat sufficient amount of fruits and vegetables we get enough nutrients. But most valuable benefit we get is good supply of fibre. Fiber is nothing but cellulose filaments. These cellulose filaments are not digested or then absorbed by our intestine. These are not required for our body building .Even then what we require is 35 gms. of fibre every day. In one survey they found that in one single day non-vegetarian people get only 10 to 12gms of fibre.Vegetarians get only 20 gms of fibre. When we cook food natural form of fibre is destroyed. We should eat fruits, raw vegetables, sprouted pulses or sprouts. They get constipation who do not eat enough fiber. They get hard stool. Function of fiber is to hold water. It helps stool to become soft and smooth. Thus it helps complete evacuation of bowel.Propultion of food becomes easy and fast when you have enough fiber in your diet. Time required for food to travel from lip to anus is reduced by enough fiber in our diet. This is also called as transit time. Lesser the transit time less is the putrefaction of food. Enough fiber reduces the transit time to 15 to 18 hrs.In case of non-vegetarian food it becomes 2 to 4 days. More the undigested or putrefied food remains in our intestine more it gives rise to production of toxic products and gases. These toxic products produced because of overstay of undigested food leads to colon cancer.By eating raw vegetables and fruits this possibility of cancer becomes bare minimum. Therefore nutritionists and dieticians recommend ¼ of food by wt.should consist of raw and uncooked material. This comprises fruits,tomatoes,carrot,beet,raddish,onion,flower,cabbage,sprouted pulses,methi,green chana,cucumber,green vegetables etc.We must eat as much salads as that of chapati,sabji and rice. Stoping the intake of bakery products we can achieve it. Visit vegetable market more than bakery shop.
Certain care we must take while choosing fruits and vegetables. Immerse all vegetables and fruits in saline water for 10 minutes. Then wash them in plain water. This helps them cleaning better than only with water. Saline water will remove all pesticides sprayed on fruits and vegetables by farmer. By eating them raw saves your trouble of cooking and time wasted for cooking. These uncooked vegetables, sprouts and fruits can be made palatable and tasty by adding lemon juice and putting pepper and salt or chat masala.All this keeps enzymes intact in these vegetables and fruits which otherwise gets destroyed by heat while cooking them. You can put them in mixer and eat or drink the juice. But remaining raw left at bottom should also be eaten as well. Because that material contains fiber the cellulose filaments. Fruits can be eaten as whole and not as only juice. Non-vegetarians should have salads as much as that of nonveg dish. This is how one should change his or her eating habits and develop new taste. Visit vegetable and fruit market instead of visiting bakery shop.
Dr.Prakash Jawadekar.MD.DCH.

        

[siteadmin]

good write up and goo information

regards

veeren

        

[sushantpatel_doc]

Fiber has numerous effects in the large intestine.

Fiber is attacked and broken down by the huge population of bacteria that live in the colon.
The breakdown products are acids and gases. This process is called fermentation. Dietary fiber is only partly fermented, because some plant cell walls resist bacterial attack.
The simple organic acids produced by fermentation are mostly absorbed, and in doing so they nourish the lining of the colon. They also provide fuel for the rest of the body, especially the liver. This may have important consequences for metabolism; half the calories in fiber are made available to the body.
The gases arising from fermentation soften and enlarge the stool. They are also passed as wind (flatus) and can contribute to bloated feelings in some people.

Here is a summary of the actions of dietary fiber at different levels of the digestive system:

Mouth
Makes work, slows ingestion, cleans teeth

Stomach
Dilutes contents, distends, prolongs retention of food

Small intestine
Dilutes contents, distends, slows absorption

Right colon
Dilutes, distends, feeds bacteria and so acidifies contents

Left colon
Nourishes the colon, speeds up passage, lowers pressures

Rectum, anus
Softens and enlarges stool, prevents trauma to the body, reduces strain of defecation.

        

[Anonymous]

Other than including fibres in our diet, the way it is consumed also matters.
Biting into raw fruits and vegetables rather than cuttin them up and eating provides a natural stimulation to the gums, sort of like a massage which has a good stimulatory action on oral gingiva for keratinisation as well as healthy blood flow
So next tym avoid cutting up the apples just enjoy a nice deep bite into it knowing well how you are helping your teeth and gums become healthier
eating these fruits act as natural cleansers fro our teeth

        

[Author]

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