Fibres are the parts of plant food that cannot be digested in the body. They mainly consist of complex carbohydrates. There are two types of fibres, soluble and insoluble.

Soluble fibres form gels that delay the absorption of cholesterol, sugar, etc. and are present in oat bran, rice bran, and carrots. They are also present in pectin, which is found in fruits, psyllium and gorugum, which are found in beans and mucilaginous fibres present in fenugreek. Soluble fibres delay the absorption of carbohydrates and therefore regulate blood glucose levels. They also increase the excretion of cholesterol.

Insoluble fibres increase the bulk of the stools and reduce the time taken for food to pass through the intestines. Reduced time for passage of stools in the intestines reduces its exposure to toxins. Increased bulk of the stools also prevents constipation. Wheat bran is one of the best sources of insoluble fibre.

Uncooked foods play a very important role in the diet. The nutritional value of uncooked or raw foods is higher than in cooked foods. Also, regular intake of a high proportion of raw foods increase your body's natural defense mechanism.

It is desirable that you eat raw foods without any additions such as spices and condiments. You also need to chew raw foods much more than cooked foods in order to ensure effective digestion. Proper chewing helps the saliva to act on the carbohydrates present in the raw foods and complete most of its digestion. Raw foods also help prevent overeating because of the need to chew more. This is why you need to consume larger portions of raw salads, vegetables, sprouts, nuts, fruits and fresh juices every day. You can also consume leafy vegetables such as greens, cabbage, spinach, celery, watercress, dandelion, etc. in their raw forms.

Uncooked or raw foods are normally digested within one hour. Early digestion of food results in decreased secretion of digestive juices. Decreased demand for digestive juices prevents excessive strain on the digestive organs. Also, the high water content in natural foods improves digestion.

Thirst is an indication that the entire body needs more water. Beverages are often used to quench thirst. However, water is the best option to quench thirst. Substituting water with beverages such as coffee, tea, soft drinks, soda or other aerated drinks can adversely affect health. All these beverages contain preservatives, colors, sugar, etc. that are acidic in nature. Many soft drinks contain diluted phosphoric acid. This acid can damage the inner lining of the digestive tract and therefore adversely affect its functions. Excessive intake of soft drinks increases the level of phosphorus in the blood. The body needs to maintain a steady ratio of phosphorus and calcium in the body. When the phosphorus level rises, calcium is removed from the bones into the blood. Increased calcium displacement from the bones can make them porous and brittle.

Salt is normally used in the diet to make it more palatable by enhancing its taste. There are two main sources of salt; Vegetables & fruits and seawater.

Salts from vegetables and fruits are in organic form and are therefore more easily accepted and used by the body. Salt from seawater is inorganic and is therefore not used by the body effectively. Blood can retain salt only in the organic forms, especially through foods such as leeks, onions, carrots, etc. Inorganic salt obtained from seawater cannot undergo the process of digestion. As a result, it needs to be eliminated from the body. This is why people who consume more inorganic salt tend to sweat more in summers. Excess salt is removed from the body through sweat.

Fats are an essential part of the daily diet. Excess of fats, however, can harm the body by leading to several diseases. Whenever the body cannot derive its energy from carbohydrates, the stored fat breaks up to provide energy. Fats are made up of smaller components called fatty acids.

There are four main functions of fats:

•  They are essential for absorption of vitamins A, D, E and K
•  Fats are needed for growth and repair of the body
•  They act as an insulator for many tissues and organs of the body and give a cushioning effect
•  They help regulate the body temperature

Oils are normally used for seasoning of foods, deep-frying and in dressings. In recent times, there has been an increased awareness about the adverse effects of high cholesterol and the role of fats and oils in increasing cholesterol levels in the blood. As a result, many people have begun to use oils with high concentration of polyunsaturated fatty acids. People who consciously make changes in their life-styles and diet to maintain a healthy life often tend to either avoid or consume very small quantities of oil. Reduced consumption of fats and oils can also adversely affect the health.

It is suggested to use the cold pressed oil and not hydrogenated fats and oils. Oils should not be also heated as they become difficult to digest. Almost all vegetable oils can be used in place of butter and ghee.

Nuts and seeds are most preferred sources of fats. If you consume enough nuts and seeds to fulfill the average daily requirement, you do not need to use much oil while cooking.

Combination of foods play an important role in the digestion and utilization of food. The action of digestive juices and its composition/concentration differs for various types of food. For example, most of the starch is digested in the mouth due to the action of saliva. Fats and proteins are digested in the stomach and ileum due to the digestive enzymes/juices. Raw foods and fruits are digested in the mouth itself. On the other hand, cooked food remains in the stomach for 3-4 hours to complete its digestion process.

Proteins and fats require acidic juices while carbohydrates require alkaline juices for digestion. If carbohydrates are eaten with proteins, both acidic and alkaline juices are excreted and their effects adversely affect digestion. Therefore proteins and carbohydrates should not be taken together in the same meal.

Eating cooked food with fruits also adversely affects digestion. Fruits contain their own enzymes for digestion and are predigested, therefore remaining in the stomach for only 20-30 minutes. On the other hand, cooked food remains in the stomach for 3-4 hours to complete its digestion process. As a result, the fruits ferment in the acid medium of the stomach, which leads to gas formation, acidity etc. and therefore, fruits should be taken separately, preferably for breakfast.

Recommended combination of food:

•   Proteins and non-starchy vegetables
•   Proteins and raw green vegetables and salads
•   Carbohydrates and fats
•   Carbohydrates and non-starchy vegetables
•   Carbohydrates and raw green vegetables and salads
•   Fats and raw green vegetables and salads
•   Acid fruits and sub-acid fruits