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Dietary fibre is the indigestible portion of plant-based foods that passes through the human digestive system without being broken down by digestive enzymes. Although fibre does not provide energy in the same way as carbohydrates, proteins, or fats, it plays a vital role in maintaining health and preventing a wide range of diseases. It is one of the essential components of a balanced diet and has significant importance in community nutrition because of its contribution to digestive health, metabolic regulation, and prevention of chronic diseases. Increasing urbanization, changes in food habits, and growing consumption of processed foods have reduced fibre intake in many populations, making dietary fibre a major public health concern. Dietary fibre consists mainly of non-starch polysaccharides such as cellulose, hemicellulose, pectins, gums, mucilages, beta-glucans, resistant starch, and lignin. These substances are resistant to digestion in the small intestine but are partially or completely fermented by beneficial bacteria in the large intestine. The fermentation process produces short-chain fatty acids such as acetate, propionate, and butyrate, which provide energy to colon cells, improve intestinal health, and contribute to various metabolic functions. Dietary fibre is broadly classified into soluble fibre and insoluble fibre based on its ability to dissolve in water. Soluble fibre dissolves in water to form a gel-like substance. It slows the digestion and absorption of nutrients, helps regulate blood glucose levels, and lowers blood cholesterol. Common sources include oats, barley, legumes, apples, citrus fruits, carrots, flaxseeds, and psyllium husk. Soluble fibre is readily fermented by intestinal bacteria, leading to the production of beneficial short-chain fatty acids that support gut health. Insoluble fibre does not dissolve in water and adds bulk to the stool. It promotes regular bowel movements by increasing stool weight and reducing intestinal transit time. It is particularly effective in preventing constipation and maintaining bowel health. Good sources include whole wheat, wheat bran, brown rice, millets, nuts, seeds, green leafy vegetables, cabbage, cauliflower, and fruit peels. Insoluble fibre is less fermentable than soluble fibre but is equally important for maintaining digestive function. Resistant starch is another important type of dietary fibre. It escapes digestion in the small intestine and reaches the colon, where it is fermented by beneficial microorganisms. Resistant starch is found in cooked and cooled potatoes, green bananas, legumes, whole grains, and certain cereals. It contributes to improved insulin sensitivity, enhanced satiety, and better colon health. The physiological effects of dietary fibre are influenced by its viscosity, fermentability, and water-holding capacity. Viscous fibres slow gastric emptying and nutrient absorption, thereby reducing postprandial blood glucose levels. Fermentable fibres support the growth of beneficial intestinal bacteria, while fibres with high water-binding capacity increase stool bulk and facilitate bowel ____ __________ __________ ____ ________ _______ ____ ___ _________ _________ ___ _______.
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