What is rouphage?

Roughage or dietary fiber, refers to the indigestible parts of plants that provide bulk to the diet. It is primarily composed of cellulose, hemicellulose and lignin, which are complex carbohydrates that cannot be broken down by the human digestive system. These compounds are found in the cell walls of plants and give them their structure.

Roughage is important for maintaining digestive health and preventing constipation. It helps to add bulk to the stool and retain water, making it easier to pass. Roughage also stimulates the contractions of the intestinal muscles, promoting bowel movement regularity. Additionally, it can help to lower cholesterol and blood sugar levels by slowing down the absorption of nutrients in the small intestine.

Common sources of roughage include fruits, vegetables, whole grains, nuts, seeds, and legumes. Examples of high roughage foods include:

1. Whole Grains: Oatmeal, whole wheat bread, brown rice, quinoa, barley

2. Vegetables: Leafy greens(spinach, kale), broccoli, cauliflower, carrots, celery

3. Fruits: Berries, apples, pears, oranges, prunes, dates

4. Legumes: Beans, lentils, chickpeas

5. Nuts: Almonds, walnuts, peanuts

6. Seeds: Chia seeds, flax seeds

7. Bran: Oat bran, wheat bran

It is recommended to consume a diet rich in roughage daily, aiming for about 25-30 grams of fiber per day for adults. It is important to increase roughage intake gradually, especially if you are not used to eating a lot of fiber. This will help to minimize any potential digestive discomfort, such as gas or bloating.