Fiber: The Natural Medicine for Diabetic and Heart Patients Often Missing on Their Plates

For diabetic and heart patients, fiber acts like a natural medicine, yet it is often missing from their plates.

Daily intake of 25–35 grams of dietary fiber is recommended, but most Indians consume only 10–12 grams. This 'Missing Fiber' leads to problems with digestion, weight, blood sugar, cholesterol, and immunity.

6 Benefits of Fiber: 1. Controls sugar and blood pressure: Soluble fiber reduces glucose absorption and sodium retention, helping control sugar and BP. [Ref: ADA, JACC, 2023]

2. Natural satiety for weight loss: Fiber-rich meals reduce calorie intake by 200–300 kcal. [Ref: Harvard School of Public Health]

3. Lowers LDL cholesterol to protect the heart: Soluble fiber binds bile acids, forcing the liver to use extra cholesterol. [Ref: American Heart Association]

4. Improves digestion and reduces acidity: Fiber helps with constipation, bloating, and gas.

5. Supports gut microbiome, boosting immunity and hormones: Fiber acts as prebiotic fuel, improving mood and mind.

6. Reduces risk of lifestyle diseases: Lowers risk of Type 2 Diabetes, fatty liver, colorectal cancer, and heart failure.

Simple ways to increase fiber in your daily diet: - Add flaxseed or oats bran to roti flour. - Include 2 bowls of vegetables, usal, or soup in every meal. - Eat apples and oranges with skin; avoid juicing or straining. - Avoid biscuits with tea; instead, have a handful of soaked chickpeas usal. - Reduce ready-to-eat products; prefer homemade unprocessed meals.

What happens if fiber is low? - Frequent hunger and cravings - Sugar spikes - Digestive issues and acidity - Obesity, fatty liver, PCOD, depression - Poor body detoxification

Fiber is not optional; it’s medicinal. "Even simple meals can be rich in fiber, but both doctor and patient need to consider it."

Dr Ravindra L. Kulkarni, MD, DNB, FSCAI (Cardiology) Just For Hearts