Most people learn about the importance of fiber after they suffer from constipation or piles. This nutrient is indeed most famous for relieving and preventing constipation. But, there are many other health benefits of fiber too such as reducing the risk of heart disease and diabetes. Dietary fiber is found in legumes, whole grains, vegetables and fruits. Read on to learn more about the many health benefits of fiber.
Types of Dietary Fiber
Dietary fiber is also called bulk or roughage. Unlike carbohydrates, proteins and fats, fiber is not digested by the body. It passes through the stomach and colon, and is excreted out. There are two main types of fiber:
- Insoluble fiber (does not dissolve in water): This type helps to treat constipation and irregular stools by increasing stool bulk and helping waste move smoothly out of the digestive system. Vegetables, nuts, wheat brain and whole-wheat flour are rich in insoluble fiber.
- Soluble fiber (dissolves in water): This type forms a gel-like substance after dissolving in water. It helps to reduce glucose and cholesterol levels in the blood. Psyllium, barley, carrots, citrus fruits, apples, beans, peas and oats are rich in soluble fiber.
Benefits of Fiber
Ensures Smooth Bowel Movements
Health experts reveal that one should consume at least 25 grams of dietary fiber every day to enjoy smooth bowel movements and prevent constipation and piles. Dietary fiber adds bulk to the stool and makes them soft and easy to pass out. If the stools are watery and loose, fiber absorbs the water and solidifies the stool. Thus, fiber relieves irritable bowel syndrome, diverticular disease and other colon ailments. It is important to drink plenty of water along with a high-fiber diet to produce large, soft stools that pass out easily and quickly.
Reduces Cholesterol Levels
Soluble fiber is known to reduce bad cholesterol levels in the blood without affecting good cholesterol levels. A high-fiber diet can also reduce inflammation and blood pressure, and boost heart health.
Controls Blood Sugar Levels
Soluble fiber slows sugar absorption which helps diabetics to improve their blood sugar levels. Insoluble fiber reduces the risk of type 2 diabetes. Research reveals that a diet high in fiber and carbohydrates improves glucose tolerance.
Helps to Lose Weight
Foods rich in fiber make your feel full for a long time, thereby warding off hunger pangs for hours after a meal. Besides, these foods contain fewer calories, than the same amount of other foods. Therefore, include fiber-rich foods in your diet for weight loss.
Reduces Colon Cancer Risk
A diet high in fiber and low in meat greatly reduces the risk of colon and colorectal cancer. Researchers surmise this may be because fiber moves waste quickly through the intestines, reducing the time spent by potential carcinogens in the bowels.
Tips for a High-Fiber Diet
- Start your mornings with a fiber-rich bran cereal which not only tastes good, but ensures you are well on your way to meeting your daily quota of fiber.
- Opt for whole-grain foods as these are rich in fiber.
- Legumes such as lentils, peas and beans are recommended to enjoy the many benefits of fiber.
- Fruits such as berries, pears, oranges, bananas and apples are great sources of fiber.
Summary
If you increase your daily fiber intake suddenly, you may experience side effects like abdominal cramping and bloating, and stomach gas. But, these will disappear once your system gets used to the high-fiber diet. As mentioned before, drink lots of water along with the fiber-rich diet to make your stools bulky and soft. Enjoy the many benefits of fiber and improve your health starting today.
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