Dietary Fibre

Dietary fibres are must for your bowel as they give you a sense of fullness.Dietary fibre comes only from plant foods-- being present in outer bran layer of grains,nuts,fruits,
vegetables and legumes.

Types of fibres:soluble and insoluble.

.Soluble fibres are gel,gum and jelly like components of apples,oat and legumes.They slow down the passage of food in stomach and intestine thus,lowering down the glycemic response to a food.
Sorces:oatmeal,oatbran,nuts&seeds,bean,peas,lentils,apples,pears,strawberries and blueberries.

.Insoluble fibres are dry and bran like oftenly called roughage.cereals retaining their outer coat are sources of roughage.Not all foods containing insoluble fibre are low GI foods.When insoluble fibres retain their originality and are intact they have GI lowering effect by acting as physical barrier and delaying access to digestive enzymes and water to starch contained in cereals.
Sources:wholegrains,wholebread,wheat bran,brown- rice,barley,seeds,bulgur and most vegetables.

Daily requirement:about 30 g is good for bowel.

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