Why roughage is important in our diet

One study in 19 people with type 2 diabetes looked into the effects of eating a fiber-rich breakfast on blood sugar levels. Those who ate a high-fiber breakfast that included 9—10 grams of fiber had significantly lower post-meal blood sugar than those who consumed a low-fiber breakfast containing only 2—3 grams of fiber Maintaining low insulin levels may also help you lose weight by decreasing the number of calories your body stores as fat Dietary fiber may help lower high cholesterol and blood pressure levels, both of which are risk factors for heart disease.

One day study examined the heart-healthy effects of eating fiber in 80 people with high cholesterol. In another 4-week study, people ate 3—4 grams of beta-glucan, a soluble fiber found in oats, daily.

This group experienced significant reductions in LDL bad cholesterol, compared to a control group A review of 28 studies noted that people who ate diets higher in beta-glucan, a type of fiber found in oats, had lower blood pressure than those who consumed diets lower in this fiber To date, most of the research on fiber and blood pressure has focused on the effects of fiber supplements — not the fiber in food.

Thus, more research is needed 28 , 29 , Roughage has numerous health benefits. It helps improve digestion and promotes gut health. It may also improve certain risk factors for heart disease and help you manage your weight and blood sugar. Fiber, or roughage, is found in virtually all plant foods, including whole grains, fruits, vegetables, beans, nuts, and seeds. However, some of these foods are naturally higher in roughage than others.

Here are some of the best sources of roughage:. These foods are particularly high in roughage, but many other whole foods can help you increase your fiber intake too.

Simply making an effort to include more vegetables, fruits, nuts, seeds, beans, and whole grains in your diet is an excellent way to increase your fiber intake and improve your overall health. Almost all plant foods contain roughage. Beans, lentils, wheat bran, pears, and chia and flax seeds are a few of the best sources. Roughage, or fiber, has long been recommended to help with digestive issues like constipation, but it also plays many other important roles in your body.

For example, the roughage in plant foods can promote optimal gut health, help you manage your weight, and even reduce your risk of heart disease. Luckily, foods high in roughage are easy to add to your diet. Eating more healthy whole grains , legumes, fruits, vegetables, nuts, and seeds is a simple and delicious way to boost your fiber intake and improve your health. Fiber intake depends on age, gender, and sex. Find out how much fiber you need, where to get it, and the best way to increase your daily intake.

Fiber is indigestible material found in foods. Studies show that fiber has various health benefits, including weight loss and improved digestive…. When it comes to losing weight, not all fiber is created equal. Only the "viscous" dietary fibers have been shown to help people lose weight. Eating too much fiber can cause bloating and other symptoms. Learn how to counteract too much fiber and find relief.

Learn more about daily fiber recommendations. Plant-based foods are an excellent source of dietary fiber. Some types have more fiber than others. Read about 38 high fiber foods here. The following are some examples with their fiber contents, according to the Dietary Guidelines for Americans — :. People who are allergic to high fiber foods can find it difficult to get enough fiber. They should speak to their doctor about finding sources of fiber that will not cause an allergic reaction.

In some cases, a person may want to talk to their doctor about fiber supplements. A doctor may recommend these if the individual has constipation or trouble passing stool. Pharmacies sell fiber supplements, such as Metamucil, Citrucel, and FiberCon. These products do not provide the same levels of vitamins and nutrients as natural, high fiber foods, but they are beneficial when someone cannot get enough fiber from their diet.

Eating too much fiber can cause bloating, gas, and constipation. These side effects may occur if a person consumes more than 70 g of fiber a day. This is uncommon but may happen if someone is following a vegan, raw, or whole food diet. Learn more about the symptoms and effects of eating too much fiber.

Dietary fiber is an essential component of a healthful diet, with research linking a high fiber diet with reduced risks of many health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers. Fiber is also important for keeping the gut healthy. Most people in America do not meet their adequate daily requirement of fiber.

People can increase this measure by eating more high fiber foods, fruits and vegetables with the skins on, or by taking fiber supplements if this is not possible. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.

A recent study found several phthalates and other plasticizers in food items from leading fast-food chains, highlighting the need for more regulation. This article looks at the causes of postprandial somnolence, or food coma, and explains how people who often feel sleepy after eating can cope with….

Hot water bottles can help to relieve aches and pains. Learn more here. New research in mice examines the impact of a Western diet on cognitive decline and neurodegenerative disorders. In the gut, soluble fiber absorbs water to become gel-like. This allows your gut bacteria to break it down easily. Chia seeds and oats are both high in soluble fiber. In contrast, insoluble fiber has a more rigid microscopic structure and does not absorb water.

Instead, it adds bulk to stools. Fruits and vegetables contain high amounts of insoluble fiber. You should try to eat 14 grams of fiber for every 1, calories you consume per day. You may have heard that adding roughage to your diet can improve your digestion.