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The Importance of Fiber in Healthy Diet


Fiber rich diet

Since the availability of various types of 'diet' and 'healthy' foods in the market, the 'fiber' in food has become very important. the fiber in food is in both insoluble and insoluble form. Your daily diet should consist of a total of 25 to 30 grams of fiber with a balanced diet - and it should be both soluble and insoluble. This fourth is exactly what it is, how it works in the body, and what are its benefits.

Meaning of Fiber

If you look at the chemical composition of cooked food, you will find that it contains a large amount of water. 70 to 80 percent water in soup and 30 percent in bread. So when comparing nutrition, they leave the water and do a dry calculation of what is in the food. Other ingredients are fats - which make up 30 to 40 percent of fried foods and 5 to 10 percent of cooked foods. Also 30 to 50 percent of fatty foods and sugars - which are toxins, 5 to 12 percent protein - are nitrogenous. Adding all of them together, it is less than 100, because each food contains some amount of quarters.

The fourth is 'crude fiber'. ‘Fiber’ literally means fibrous substance. What are natural fibers? For example- cotton, jute, bamboo; But they make clothes or paper out of it, not food; But in principle, it is ‘cellulose’. Its smallest form is edible quarters and its largest molecular form is Chucky wood! In 1809, at the request of his government, French scientist Nicholas Apert discovered a method of making canned sustainable foods, such as canned meat, saltwater vegetables, and sugary fruits. Its primary purpose was to supply food to the army. In this way, the food is sterilized with the help of steam in a metal tin.

It was possible to last for 6 months or more. The great advantage of this is that it does not need to be cold to store such food. Later in the twentieth century, people in Western countries began to eat large quantities of processed food. Fresh vegetables and fruits were replaced by marmalade, chocolate, cakes, chips, and cola. Gradually, it became apparent that people there were suffering from constipation and bowel cancer. Then, in the last 50 years, the 'food quartet' became important and was researched. Over the next few years, probes and their favorite food (prebiotics) were discovered in the gut. It turned out that for digestion and especially for maintaining the health of the large intestine by keeping the stomach clean, it is necessary to enter the stomach in the right amount from the fourth daily food or as supplementary nutrition.


Food quarters are divided into two types- soluble and insoluble. Cellulose is the fourth type of insoluble - insoluble in water. Its consumption produces the right amount of feces and defecates easily. Vegetable stalks, vegetable stalks, fruit peels contain a lot of cellulose and we eat some of it. For example- peel of apples and grapes. When some fruits are ripe, we don't let them peel, but we also eat peels when they are raw - mango and curry are an example of this. Cellulose is the most abundant organic chemical molecule on earth and its basic form is glucose. Have you ever wondered where all this cellulose came from? So let's get some basic information.





The creation of living things is based on solar energy. That is why since ancient times many cultures and religions have worshiped the sun as their god. The first and smallest element, hydrogen, is a light, weightless electron orbiting a proton. The void between the two - the principle of the sky! Many protons, electrons come together in different ways and in different amounts to form carbon, nitrogen, oxygen, and many other elements. Two hydrogens and one oxygen come together to form water. Nitrogen and oxygen make up the air-gas principle. Agni Tattva What is our Sun and Earth Tattva? The first plant cell was formed, was blessed with chlorophyll, and started a solar-powered biochemical plant. Glucose sugar is formed in the cells using solar energy, water, carbon dioxide in the air. When a plant needs energy, it regains its energy through the slow combustion of glucose. Starchy foods are made by taking a lot of molecules of glucose. Proteins are made using soil-based nitrogenous substances, which help cells to move, to exchange components internally. The process of absorbing local nutrients into the plant and expelling waste products, making the pores smaller, changes the protein chain back and forth, spherically. To handle all this, the cell needs space and a 'bag' to store the chemicals! Cellulose is a fiber that is used to make cell membranes to run a chemical plant. These threads are like weaving cloth. Lignin is also formed in the cell to make the cell lining stronger. Cattle, deer, rabbits, and humans do not have green matter. So how to store solar energy? So animals and humans began to eat the leaves, fruits, stems, tubers, seeds, seeds, and flowers of plants. Wild animals like tigers and lions do not digest vegetarian food. So they eat the flesh of vegetarian animals.


Human Digestion

The human digestive system cannot digest cellulose, so it's a chore for us. So you can't eat grass, but you must eat a little bit of food. Strong herbivores such as elephants eat bamboo, but hardwood can only be eaten dry. ‘Cellulose’ - ‘Hemicellulose’ i.e. ‘ligninase’ enzymes, which have a tremendous amount and capacity required to make sugar from wood chips, make certain germs present in the dry stomach. Wild light wood dries quickly; But teakwood, which lasts for hundreds of years, is not usually eaten dry.

Imagine that a glucose molecule (consisting of 6 carbon atoms and 5 water molecules) is a tiny bead. He made a long chain by attaching one to the other and thus the cell made cellulose. The grass is the food for animals that can break down this string to make glucose. Imagine what would happen if humans could break down a cellulose polymer in a factory to separate glucose sugar molecules? Sugar can be made from the grass in the factory! In this way, food problems and hunger can be reduced in many parts of the world. Research on this is ongoing, But it has not yet achieved technical and financial success. The ‘hemicellulose’ molecule is also a string of sugar molecules like cellulose; But it contains a large amount of xylose sugar, which contains 5 carbons. Another very large and hard, sticky molecule is lignin. Vegetable stalks, tree trunks, and wood produce more lignin in June. The chemical nature of lignin is very different and not at all based on sugar. Cellulose and other chemicals stick together and then form a hardness. The lignin is due to the round lines that appear on the trunk when a large tree is cut down. Lignin is a chain of 81 carbons and therefore water, acid and many other chemicals have no effect on lignin.

Soluble Fiber

Soluble fiber is another ingredient that is indigestible to humans. These include edible gum, pectin, edible wax, fos (fructo oligo saccharide). The most important solvent is pectin. Galactose is a sugar that is converted to galacturonic acid. It forms a molecule of pectin, like a very long chain of pellets. It has a molecular weight of more than one and a half million, but it still dissolves in water. This pectin is characterized by the fact that it absorbs a lot of water and becomes like jelly. The function of pectin is to attach cells like cement. Pectin is separated from the peel of apples, oranges, lemons, and mangoes and added to other foods. In addition, mangoes, guavas, papayas, peaches, and ripe bananas contain pectin, so their marmalade is automatically like jelly. The property of pectin is to make jelly by absorbing a lot of water. This causes more stool in the large intestine and so if you eat more mangoes, guavas, and bananas, your stomach will be clear the next day. Vegetables like red pumpkin, milk gourd, pumpkin also have a lot of soluble fiber in the form of pectin. They are best used for prebiotics. Some seeds have a natural polymer coating - called 'mucilage'. This cover also absorbs a lot of water and helps in cleansing the stomach after eating.

Good Health

The diet should consist of a total of 25-30 grams of Chota daily and it should be both soluble and insoluble. After the age of 60, eat less insoluble quarts. White chickpeas, oats, all kinds of pulses and cereals, peas, soybeans, sweet potatoes, dried figs, dates should always be eaten alternately. All vegetables and fruits contain quarters; But leafy vegetables have more insoluble quarters, while vine vegetables, tomatoes have more soluble quarters. Lentils, tea seeds, almonds, pistachios are also rich in food fiber. Adequate intake of Chota in the daily diet along with important functions like filling the stomach early, cleansing the stomach, absorbing toxins from the stomach and expelling feces, increasing the circulation of the intestines, preventing bowel cancer due to fermentation and formation of some useful acids. Is required. A balanced diet including carbs, protein, fats, probiotic foods, fiber, proper exercise, breathing in the open air, and a happy attitude are the secrets of good health.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 Yogesh prakash sawant