What is the Importance of Roughage in Our Diet?

What is Roughage? Types, Benefits & High-Fibre Foods

Roughage is an essential part of a healthy diet, even though it isn’t digested by the body. Found mainly in plant-based foods like fruits, vegetables, whole grains, legumes, and seeds, roughage plays a vital role in keeping our digestive system working properly.

While it may not directly provide nutrients or energy, roughage supports many important functions-from preventing constipation to feeding good gut bacteria. It can also help manage weight, control blood sugar levels, and lower the risk of heart disease.

Keep reading to explore how fibre can benefit your body and why it’s worth making it a regular part of your diet.

What is Roughage?

Fibre, also known as roughage, is a component of plant-based foods that the human body cannot digest. Although it is consumed, it largely remains unchanged as it moves through the digestive tract. Once it reaches the large intestine, it is either partially broken down by beneficial gut bacteria or exits the body as waste.

What are the Types of Fibre?

There are two main types of fibre, and both play an essential role:

1. Soluble Fibre: Dissolves in water; can help regulate blood sugar levels and lower cholesterol. It's commonly present in foods like oats, apples, and beans. It also contributes to balanced blood sugar and insulin levels. Insoluble fibre is found in whole grains, vegetables, and nuts.
2. Insoluble Fibre: Adds volume to stool and supports smooth digestion by helping food pass through the digestive system.

Why is Roughage Good for You?

Adding more fibre to your meals can improve digestion. High-fibre foods are also full of important nutrients like vitamins, minerals, and antioxidants. Here is a detailed overview:

1.  Supports Digestive Health

• Insoluble fibre adds bulk to stool and helps prevent constipation.
• Soluble fibre turns gel-like with water, making stool softer and easier to pass.
• Not getting enough fibre can lead to problems like constipation or an unhealthy balance of bacteria in your gut.
• A low-fibre diet may also raise the risk of gaining weight or developing diseases like colon and breast cancer.

2.  Feeds Good Gut Bacteria

• Fibre acts as a prebiotic, feeding helpful bacteria in your gut.
• These bacteria support digestion, protect against harmful microbes, and help keep your gut lining strong.
• A healthy gut microbiome may also lower the risk of colon cancer.

3.  Helps With Weight Management

• More fibre helps you feel full, which reduces overeating.
• Fibre-rich foods (fruits, vegetables, and beans) are low in calories but filling, which helps with weight control.

3.  Helps Control Blood Sugar

• Fibre slows digestion, so sugar enters your bloodstream more slowly.
• This helps keep blood sugar and insulin levels stable.
• By helping stabilise blood sugar, fibre plays a role in lowering the risk of developing type 2 diabetes.

4.  Lowers Cholesterol and Blood Pressure

• Soluble fibre from sources like oats is effective in supporting healthy cholesterol levels.

What are the Foods High in Roughage?

Roughage is found in all plant-based foods. This includes whole grains, fruits, vegetables, beans, nuts, and seeds. Here are some of the best sources of roughage:

How Much Fiber Should You Eat Each Day?

The general recommendation for adults is 28 grams of fiber a day on a 2,000-calorie diet. However, the amount of fiber you need depends on your age and sex. As you get older, your body usually needs a little less fiber.

The table below provides an overview of the recommended daily fiber intake for various age groups:

How to Add More Fibre to Your Diet?

Adding fibre to your meals is a great way to improve your health. Here are some simple ways to increase your fibre without overdoing it:

• Choose whole fruits like apples and pears instead of drinking fruit juice. Whole fruits have more fibre and help you feel full for longer.
• Pick whole grains such as brown rice, whole wheat bread, and whole grain pasta instead of white rice or white bread.
• Snack on veggies like carrots, bell peppers, or cucumber slices instead of chips or pretzels.
• Eat beans or lentils daily.
• Use chia or flax seeds. Sprinkle them on yoghurt, cereal, smoothies, or salads.
• Drink plenty of water when eating fibre-rich foods. Water helps fibre move through your digestive system more easily.

Including enough roughage in your daily diet can make a big difference in your digestive health and overall well-being. By eating more fibre-rich foods like fruits, vegetables, whole grains, and legumes, you can support better digestion, maintain a healthy weight, and reduce the risk of chronic diseases like diabetes and heart problems.

However, everyone's dietary needs are different. If you’re dealing with specific health conditions, it’s a good idea to speak with your doctor or a registered dietitian.