Roughage is a colloquial term for dietary fiber, but it well illustrates how it can function in the diet. There are several different types of fiber and there are different reasons to eat each type. One of the most important functions is adding bulk to the food passing through the colon, which literally scrapes undigested food through and prevents buildup on the walls of your intestine.
Identification
Roughage is fiber that can't be digested, says the Harvard School of Public Health. In addition to the biologically available nutrients in vegetables, fruits and other plant food sources, the basic skeleton of plants is made of cellulosic fibers that the human body cannot break down and utilize.The fiber that finds its way into your body through the food you eat is referred to as dietary fiber, or roughage.
Types
All fiber is a type of carbohydrate. The most common classification of fibers is based on how well they dissolve in water. Soluble fiber, like that found in legumes and fruits, becomes a gel in water. Because it isn't well absorbed it doesn't have much affect on blood sugar levels, so it can be an important part of a diabetic's diet. Insoluble fiber, found in wheat, nuts and most vegetables, does not change in water and is not absorbed at all. This type of fiber is best suited to the term "roughage" because it primarily adds bulk to your stool.
Benefits of Soluble Fiber
One of the primary benefits associated with roughage in the diet is lowering blood cholesterol, which reduces risk of heart disease. This is a benefit exclusive to soluble fibers. Soluble fiber doesn't directly reduce the cholesterol in the blood, but it does prevent fat in your diet from being absorbed. Not only does it mix easily with fat in the colon because of its gel-like consistency, it is itself more readily absorbed, leaving the fat to pass through. As mentioned, soluble fiber is important to diabetics because it has much less impact on blood sugar than other forms of carbohydrate.
Benefits of Insoluble Fiber
Insoluble fiber may simply pass through the colon unabsorbed and largely unchanged, but this simple function provides several benefits. The Mayo Clinic confirms there is some evidence insoluble fiber can reduce the risk of colorectal cancers simply by preventing overexposure of these tissues to carcinogens in the diet. A steady diet rich in insoluble fiber also promotes bowel regularity and reduces risk of diverticulitis and hemorrhoids.
Fiber Rich Foods
According to the U.S. Department of Agriculture, pearl barley and bulgur are the most abundant sources of dietary fiber. The richest sources of soluble fiber are legumes, including beans, lentils and peas with more than 10 grams per cup after boiling. Oat bran is also high in soluble fiber. For insoluble fiber, the best sources are whole grains, broccoli, asparagus, artichokes, cabbage, cauliflower, spinach and fruits that are typically eaten with a peel or have edible seeds, such as apples, plums, peaches and raspberries .
Member Comments