1. More nutritious: A vegetarian diet is low in calories, high in fibre, vitamins and minerals. The Journal of American Dietetic Association and Dietitians of Canada states that a well-planned vegetarian diet at all stages of life is healthful, nutritionally adequate and is beneficial in treating certain diseases.
2. Better health returns: According to a report by the U.S. Department of Agriculture and U.S. Health and Human Services, compared to non-vegetarian diets, vegetarian style of eating shows improved health outcomes in areas where obesity, heart diseases and blood pressure is concerned. According to the Journal of American Dietetic Association and Dietitians of Canada [2003], vegetarian diets supply fewer portions of unhealthy saturated fat and cholesterol [responsible for many lifestyle diseases] than non-vegetarian diets.
3. Good for the waistline: The fibre in vegetarian food tends to fill us up and slows down digestion, which is what gives us the feeling of fullness for long, helping us resist the cookie jar. Eating such nutrient–dense, low-calorie foods is bound to reflect on your measurements.
4. A good change: Eating the same old heavy menu day in and day out, can be a tad boring. An all vegetarian menu for a few days can give a fresh and light break. For the sheer variety you get in vegetarian food, you will want to continue experimenting.
5. Time saving: A vegetarian meal cooks faster, thus saving precious resources—fuel and time! It makes for a sensible option on days when you are pressed for time, energy and need a meal that is wholesome, easy to prepare and delicious.
6. Easy on the budget: Did I mention that vegetarian meals are cheaper as compared to non vegetarian meals? Buying vegetarian food saves a lot of money—this is where you can afford to have a wholesome meal consisting of a good bowl of salad or soup, cereals with pulses or legumes and any vegetable, and yet not exceed your budget [and your weight].
7. Good for skin and hair: Nutrients like vitamins A, C and minerals like iron, zinc, and also antioxidants that are found in abundance in vegetarian foods, are vital for nourishing skin and hair. A regular supply of these nutrients certainly helps skin and hair. Apart from fruits and vegetables, vegetarian diet includes whole grain cereals, pulses, nuts and seeds that contain these nutrients and antioxidants.
8. Feels more energetic: The lightness we feel after eating a vegetarian meal is surprising. A vegetarian meal is easy to digest and will not make you feel heavy after eating. It will also leave you feeling energetic throughout the day, unlike lethargic, which typically happens after eating a non-vegetarian meal.

However, merely leaving out meat from your diet will not make you healthy. It’s the food you choose that’s important. If you eat more refined, sugary or processed foods, turning to vegetarianism won’t help much. However, it will do you loads of good if it’s a nutritionally balanced vegetarian diet, that is not lacking in nutrients like protein, vitamin B12, folic acid, iron, calcium or omega 3 fatty acids [abundant in animal sources] for which you can opt for low fat food products especially dairy products fortified with calcium, vitamin D and B12.

This was first published in the August 2012 issue of Complete Wellbeing.

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Benefits of a diet high in fiber

1. Keeps digestive system healthy

The most undisputed advantage of insoluble fiber is its ability to soften and expand stool volume easing bowel movement. In case of watery stools, fiber soaks in the water, while adding bulk to the stool. Thus, fiber ensures a clear passage of stools, which would otherwise stay in the digestive system, get fermented by the intestinal bacteria and lead to constipation, colitis and hemorrhoids [piles].

2. Keeps cholesterol levels in check

Soluble-fiber [one that dissolves in water to form a gel-like substance] binds with the cholesterol in the blood and helps in its elimination from the body. Gradually, the blood cholesterol levels come down, and so do your chances of heart related disease.

3. Maintains blood sugar levels

Fiber-rich foods have a low glycemic index that means there is a gradual release of sugar in the body and hence no fluctuations in blood sugar levels or insulin.

4. Aids weight loss

Roughage, being energy-dense, provide few calories [since most of it is not digested by the body]. They also take time to chew, which in turn gives the body time to realize whether it’s still hungry. This reduces overeating. Also, such foods are digested slowly, leaving you feeling satiated for long.

Besides the above, roughage may protect you from colon cancer, suggest some studies. It also has cholesterol-lowering effects, thus improving your heart health too.

What if enough fiber is not consumed?

The digestive system is constantly at work, digesting the food and getting rid of the waste. And only a good supply of fiber helps it function smoothly. A diet generous in refined or processed foods and one lacking in fiber, leads to inefficient digestion. This leads to several digestive disorders.

Difference between soluble and insoluble fiber

While soluble fiber dissolves in water, the insoluble variety doesn’t.

The soluble variety absorbs water to form a gel-like material. This helps reduce cholesterol and blood glucose levels. It is mainly found in whole grain cereals like oats, pulses, vegetables and fruit.

The insoluble variety is found in whole grain cereals, wheat bran, skin of fruits, nuts and vegetables. This remains undissolved in water thus adding bulk to the stool and allowing easy movement and elimination of material from the digestive tract.

Your daily requirement

According to the Institute of Medicine, USA, one should consume about 14g fiber for every 1000 calories every day. So, if you are consuming 1500kcals, you should consume 21g fiber. You can take the help of your nutritionist/dietician to calculate your daily calorie intake.

Following are some general intake recommendations for adults*. It is usually lower for women and elderly.

Men Below age 50 and younger = 38g
Women Below age 50 and younger = 25g

Men Above age 51 and older = 30g
Women Above age 51 and older = 21g

*The National Academy of Sciences’ Institute of Medicine, USA

However, the Harvard School of Public Health encourages having 20g or more fiber each day for children and adults from natural foods rather than supplements.

Easy does it

Sudden increase in consumption of roughage causes cramping, flatulence or bloating. So, one must go easy by adding it slowly into one’s diet. Add a portion like a fruit daily and wait for a week or two. Gradually introduce other food sources. This gives time for the natural bacteria in your digestive tract to adjust to the fiber. Here’s how to go about it…

• Begin including fiber in your diet with whole grain cereals like oats, muesli and wheat. You can have wheat flakes or whole wheat or multi grain [wheat, bajra or ragi flour] chapattis. In case you consume breakfast cereal, ensure it has 5g or more.
• Include 2 or 2 ½ cups vegetables in every meal in the form of fresh raw salads, vegetable or soups.
• Eat at least ½ cup of beans or pulses in every meal.
• Consume at least two cups of fresh fruit daily.
• Snack on a handful of nuts and dry fruits as they contain good amount of fiber.

After having roughage, drink plenty of water. Since fiber absorbs the water, you need to maintain the water levels in your body. Water also helps your body in processing the fiber. Also, reduce the consumption of caffeinated beverages like tea, coffee or carbonated drinks to avoid dehydration.

Alternative to natural fiber

Some individuals are allergic to certain foods such as wheat. However, for such people, given the wide variety of foods that are high in fiber, finding the suitable food to include in their diet shouldn’t be a problem.

Those with severe food allergies or intestinal problems need not deprive themselves of fiber. They can resort to supplements under the guidance of a physician. This is also important for diabetics as fiber supplements tend to lower blood sugar levels and may require monitoring, if taken along with insulin.

To wrap it up

Although dietary fiber seems to be the least digested nutrient, its sources are rich in carbohydrates, proteins and fats and are packed with vitamins, minerals and antioxidants that help build strength and immunity. So, including roughage in your diet brings in more benefits than intended.

Last updated on 3^rd July 2020

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Many of us think that we are eating healthy by having frequent meals, but we fail to realise that what we are eating is lacking in the much-needed vitamins and minerals [micronutrients] required on a daily basis. This gradually causes deficiency of micronutrients in the body, affecting our health. Personal food choices, cooking practices and individual lifestyles influence or aggravate symptoms of hidden hunger. We may not eat less [although the caloric content may be higher than necessary in one meal], but we often don’t eat right. We need a meal that has all the much-required nutrients and is not just high in carbohydrate, protein or fat.

Don’t think that micronutrient deficiency is just a problem affecting the lower economic sections, where people get less nutrition due to poverty and scarcity of food. It is fast becoming a problem in higher economic sections of the society as well, where though people are eating well in terms of quantity, they are not doing so qualitatively. In fact, the National Family Health Survey [NFHS] 3 found that almost 36 % of urban Indian women are deficient in iron. Do you realise the extent of the problem?

What to expect

Hidden hunger is not a disease but can show in the form of a disability or deficiency of a particular nutrient. Deficiency of micronutrients such as iron, vitamin A, iodine, calcium, zinc and B- complex vitamins are common signs of hidden hunger. These micronutrients, though required in minute amounts, do you a world of good by assisting in metabolic functions and reactions in the body. Without them, the body doesn’t function properly. They are also the reason behind that perfect glowing skin and shiny tresses.

How it affects

Deficiency of micronutrients like iron manifest as low haemoglobin levels in the body leading to fatigue, low blood pressure, low immunity, hair fall or greying of hair. Women are most likely to suffer from deficiency of iron due to menstrual periods, pregnancy, child birth and lactation since the requirement of iron is high during these stages and little is done to supplement it. Iron is vital in forming haemoglobin in the blood and helps to supply oxygen throughout the cells of the body. Deficiency of vitamins such a vitamin A may cause poor vision, skin allergies and infections. It could also make you prone to allergies.

Calcium deficiency can result in weak or brittle bones leading to fractures, since it is vital to bone health.

Iodine is a much needed factor in regulating metabolism and mental coordination and lack of it can cause difficulty in concentration or forgetfulness, loss of appetite and interest in life.

Folic acid and vitamin B12 deficiency causes birth defects or abnormalities and improper haemoglobin synthesis.

Though only traces of zinc are required in the body, deficiency of even that can cause improper brain and nervous coordination.

If you find any of above symptoms familiar, get a hair mineral analysis test done. It gives you an overview of your body’s nutrient needs and indicates which minerals to pay attention to. It also detects possible hormonal problems.

It’s important to give your body adequate amounts of micronutrients to avoid deficiency. Take the help of a nutritionist to help you find out how you fare on that count.

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