Handbook of Nutrition

Table of Contents

  1. Preface

    2. Basics

  2. What is a Calorie?
  3. Measuring Nutritional Requirements

    4. Nutrients

  4. Essential vs Non Essential Nutrients
  5. Water
  6. Carbohydrates
  7. Dietary Fibre
  8. Proteins
  9. Fats
  10. Vitamins
  11. Minerals

    12. Food

  12. Ensuring a Balanced Diet
  13. Raw Food In Your Diet
  14. Zero or Low Sugar Diet
  15. Vegetarianism
  16. What is Junk Food?
  17. The Truth About Supplements
  18. The Truth About Superfoods

    19. Conclusion

  19. What's Next?

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Dietary Fibre

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Contents

Dietary fibre is roughage present in plant diet that is not broken down by the enzymes in the human digestive system; but digested by fermentation in the large intestine1. An more comprehensive definition is that "dietary fibre is not an entity, but a collective term for a complex mixture of substances with different chemical and physical properties, which exert different types of physiological effects." Their presence in the body assists various biological functioning.

Types of dietary fibre

Dietary fibres are of two types: soluble and insoluble fibres. Soluble fibres dissolve in water and thus are responsible for the benefits such as the regulation of blood sugar and cholesterol levels. Insoluble fibres do not dissolve in water and therefore are responsible for the benefits in the gastrointestinal system.

Dietary fibres are plant based nutrients; which is why plant based diet is extremely good for the blood and gut system.

Benefits of dietary fibre

Fibres, through their biological functioning, have been proved to —

Surplus of dietary fibre

It has been observed that an intake of more than 60 grams of dietary fibre a day can reduce the absorption of nutrients, induce diarrhoea, and may cause irritation in the bowel12.

Dietary fibre cannot be measured from blood since it isn't present in the circulatory system. The only way to measure is to analyse the food consumption for the presence of dietary fibre. A balance diet will ensure the consumption of dietary fibre in the right amount.

Dietary fibre requirements

Dietary fibre requirement is primarily calculated based on stool weight, gut transit time and risks of chronic diseases due to lower intake of fibre12. US health agencies have recommended dietary intake of 25-40 grams13 while the WHO recommends more than 25 grams of dietary intake14.

There has been no studies of dietary requirements conducted on Indians. However, the nutrition committee has formed the requirement for an Indian based on the dietary intake of fibres by healthy Indian urban population12. Here are the requirements.

Sex/Gender Category Average Intake (grams per day)
Men Sedentary work 30
Moderate work 40
Heavy work 50
Women
(including pregnant and lactating women)		 Sedentary work 25
Moderate work 30
Heavy work 40
Children 1-3 years 15
4-6 years 20
7-9 years 26
Boys 10-12 years 33
13-15 years 43
16-18 years 50
Girls 10-12 years 30
13-15 years 36
16-18 years 38

Everyday calculation

Since we do not generally consume food by precise measurements of weight and calories, we need an acceptable practical method to judge the surplus and deficiency of our nutrients. This section aims to act as a guide.

A dependable way to judge the level of insoluble fibres in your body is health of your gastrointestinal processes. If you suffer from constant or even sporadic constipation, if the stool discharge isn't as smooth and easy and if the stool appears to be lumpy and thin, you lack insoluble fibres. Eat plant based diet that rich fibres such as drumsticks, leafy vegetables, stems of leafy vegetables, etc.

On the other hand, it is hard to determine the lack of soluble fibres in your body since they only help regulate existing conditions such as blood sugar level and cholesterol levels caused by other factors.

  1. Dietary Reference Intakes: Implications for Fiber Labeling and Consumption. View resource ↩

  2. Experiences with three different fiber supplements in weight reduction. View resource. ↩

  3. Whole-grain consumption and risk of coronary heart disease: results from the Nurses' Health Study. View resource ↩

  4. Whole Grain Consumption and Risk of Ischemic Stroke in Women. View resource. ↩

  5. Dietary Fiber Reduces Peripheral Arterial Disease Risk in Men. View resource. ↩

  6. Effect of dietary fiber intake on blood pressure: a meta-analysis of randomized, controlled clinical trials. View resource ↩

  7. Uncomplicated diverticular disease of the colon. View resource ↩

  8. The effect of dietary fiber on fecal weight and composition. View resource. ↩

  9. Cholesterol-lowering effects of dietary fiber: a meta-analysis. View resource. ↩

  10. Dietary Fiber Intake and Risk of Colorectal CancerA Pooled Analysis of Prospective Cohort Studies. View resource ↩

  11. Carbohydrate and Fiber Recommendations for Individuals with Diabetes: A Quantitative Assessment and Meta-Analysis of the Evidence. View resource. ↩

  12. Nutrient requirements for Indians, 2020. ICMR-NIS. Visit report ↩ ↩ ↩

  13. The Dietary Guidelines for Americans (Dietary Guidelines), 2020 - 2025. Visit page ↩

  14. Diet, nutrition and the prevention of chronic diseases, Page 68. View PDF ↩

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Corrections?

We base our writings on science and reasoning, but we could be victims of cognitive biases whilst doing our research. If there are any inaccuracies in our writings, please do let us know.

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