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What is importance of Fiber the diet : Dr Sharda Jain

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What is importance of Fiber the diet : Dr Sharda Jain

What is importance of Fiber the diet : Dr Sharda Jain

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What is importance of
Dr Sharda Jain
Ms Malti
in the diet
Dietary fiber or roughage is the portion of plant-derived
food that cannot be completely broken down & digested by
human digestive enzymes.
Dietary fibers are diverse in chemical composition, and
can be grouped generally by their solubility, viscosity, and
fermentability, which affect how fibers are processed in the
body.
Wikipedia
Fiber is an essential component of a healthy
diet, and there are several good sources of
dietary fiber that are commonly found in
Indian cuisine.
Including these fiber-rich foods in your diet can help
promote digestive health, maintain a healthy weight,
and reduce the risk of certain diseases.
How Much –
25 – 30gm / day
What is importance of Fiber the diet : Dr Sharda Jain
What is importance of Fiber the diet : Dr Sharda Jain
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What is importance of Fiber the diet : Dr Sharda Jain

  • 1. What is importance of Dr Sharda Jain Ms Malti in the diet
  • 2. Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down & digested by human digestive enzymes. Dietary fibers are diverse in chemical composition, and can be grouped generally by their solubility, viscosity, and fermentability, which affect how fibers are processed in the body. Wikipedia
  • 3. Fiber is an essential component of a healthy diet, and there are several good sources of dietary fiber that are commonly found in Indian cuisine. Including these fiber-rich foods in your diet can help promote digestive health, maintain a healthy weight, and reduce the risk of certain diseases.
  • 4. How Much – 25 – 30gm / day
  • 9. IMPORTANCE A fiber-rich diet is essential for maintaining overall health and well-being. Dietary fiber is a type of carbohydrate that the body cannot digest. It plays several crucial roles in promoting health. Here are some key reasons why a fiber-rich diet is important:
  • 10. Digestive Health Fiber adds bulk to your diet, which can help prevent constipation and promote regular bowel movements. It can also aid in preventing or managing conditions like diverticulosis and hemorrhoids ( PILES ).
  • 11. Gut Health Fiber acts as a prebiotic, promoting the growth and activity of beneficial gut bacteria. A healthy gut microbiome is linked to better digestion and immune function
  • 12. Weight Management High-fiber foods are often more filling and can help control hunger and reduce overall calorie intake. This can be beneficial for weight management and preventing overeating.
  • 13. Blood Sugar Control Soluble fiber, found in foods like oats, legumes, and fruits, can help regulate blood sugar levels by slowing the absorption of sugar. This is especially important for individuals with diabetes or those at risk of developing it.
  • 15. Heart Health A fiber-rich diet can lower cholesterol levels and reduce the risk of heart disease. Soluble fiber binds to cholesterol particles in the digestive tract, helping to remove them from the body.
  • 16. Bone Health Some high-fiber foods, like certain vegetables, contain essential nutrients such as calcium and magnesium, which are important for maintaining strong bones.
  • 17. Lower Risk of Certain Cancers A high-fiber diet, particularly one rich in fruits, vegetables, and whole grains, has been associated with a lower risk of certain types of cancer, such as colorectal cancer.
  • 18. Appetite Control Fiber-rich foods often require more chewing, which can lead to a slower eating pace. This can help you eat more mindfully and recognize when you are full, reducing the likelihood of overeating.
  • 19. Stable Energy Levels High-fiber foods release energy slowly, providing sustained energy levels and preventing spikes and crashes in blood sugar. This can help maintain steady energy throughout the day.
  • 20. • To incorporate more fiber into your diet, consider including foods like whole grains (brown rice, whole wheat bread, oats), legumes (beans, lentils), fruits, vegetables, nuts, and seeds. • Overall, a fiber-rich diet is an integral part of a balanced and healthy eating pattern. It not only supports digestive health but also plays a role in preventing and managing various chronic diseases, contributing to your long-term well-being.
  • 21. Remember to drink plenty of water when increasing your fiber intake to prevent digestive discomfort. Gradually introduce these fiber-rich foods into your diet to allow your digestive system to adjust. A balanced Indian diet that includes a variety of these fiber sources can contribute to better overall health and well-being.
  • 23. What Does 30 Grams of Fiber Look Like
  • 24. What are good source of fibre in Indian diet
  • 25. Bran Wheat bran and rice bran can be added to recipes to increase their fiber content.
  • 26. Whole Grains Whole grains are rich in fiber. Common whole grains in the Indian diet include brown rice, whole wheat (atta), whole wheat bread, and oats. These grains retain their bran and germ, which are high in fiber.
  • 27. Legumes Lentils (dal), chickpeas (chana), kidney beans (rajma), black-eyed peas (lobia), and other legumes are excellent sources of fiber and protein. They are widely used in Indian cooking in dishes like dal, chana masala, and rajma.
  • 28. Vegetables Many Indian vegetables are high in fiber. Some fiber-rich choices include spinach (palak), kale (karam saag), broccoli (hari phool gobi), cauliflower (phool gobi), and sweet potatoes (shakarkandi).
  • 29. Fruits Fruits like apples, pears, guavas, and papayas are rich in dietary fiber. Consume them with the skin whenever possible for added fiber content.
  • 30. Seeds Flaxseeds (alsi), chia seeds, and sesame seeds (til) are high in fiber and can be added to breakfast cereals, smoothies, or yogurt.
  • 31. Nuts Almonds, walnuts, and pistachios contain some fiber and are healthy snack options when consumed in moderation.
  • 32. Psyllium Husk (Isabgol) Psyllium husk is a soluble fiber that is commonly used in India as a dietary supplement to improve digestion. It can be mixed with water or yogurt.
  • 33. Whole Wheat Roti Choosing whole wheat roti or chapati over refined flour (maida) ones provides more fiber in your daily meals.
  • 34. Fenugreek (Methi) Fenugreek leaves and seeds are high in fiber. Fenugreek leaves are often used in Indian cooking, and the seeds can be added to various dishes.
  • 35. Amaranth (Rajgira): Amaranth is a gluten-free grain that is rich in fiber and protein. It can be used in dishes like porridge or laddoos.
  • 37. 1. Fondly known as Teacher of Teachers 2. Director Lifecare Centre & Lifecare IVF 3. Founder & Secretary general of Delhi Gynaecologist forum , a body of over 2500 members . 4. Founder & Chairperson of North India Gynaecologist forum (NIGF) , body cover 8 stats + 2 union territory  Delhi & Chandigarh 5. NMC / MCI : Ethical committee member ,an apex body of 14 lacs modern Medicine doctors since 2018 till date 6. Business World : Included her in Top 20 Most Influential women in Healthcare in INDIA (8/03/22) 7. DMC Expert since 2009 to till date 8. Passionate medical activist..has given leadership role in removing Female Feticide , Movement of Anemia, Save Uterus Campaign, Save ovary Campaign and Every Mother Counts etc and now focusing on Zero mortality PPH, AMB , CCMB, Examination of Survivor Sexual assault / rape & POCSO cases. 9. Given concept of JANANI SURAKSHA YOJNA & ASHA WORKER to GOI. 10. Spearheading movement of Doctors safety /Medico legal Awareness /Unity of North India Gynaecologists 11.Decorated with many Lifetime achievement & Living Legend Award from many bodies including LHMC AA, FOGSI ,DMA ,DGF , WOW India, Delhi ISAR, Cloudnine , Bharat Vishva parishad Dr. Sharda Jain M.D. (PGIMER), MNAMS,FICOG,FIMSA,DHM, QM &AHO PGDMLS (SYMBIOSIS)
  • 38. •Administrative officer of Delhi Gynaecologist forum •Hospital management from IIHMR Delhi Ms. Malti )