Fiber has a variety of proven healthy perks that range from relieving constipation to shedding some extra pounds.
There are 2 different types of fiber -- soluble and insoluble. Both are important for health, digestion, and preventing diseases.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
Why is fiber so important for good health?
Dietary fiber has become the object of all of the research nowadays due to its very important effects on the body and its essential role in many body conditions. The fiber has a protective role along with its natural cleansing mechanism of the digestive tract. Following are some major health benefits of dietary fiber:
Fiber helps to reduce weight:
Fiber has the unique quality of giving bulk to the diet and thus it helps to prevent overeating. The calorie intake is decreased in this way. The fiber also improves the conditions of the GI tract and improves the excretory system improving the absorption of minerals.
Fibers help in decreasing blood glucose:
The soluble fiber forms a gel-like mass and it hinders the glucose absorption in the gut thus leading to a decrease in blood glucose level. The fiber is then, even more, useful for diabetic patients to keep their glucose under control.
Fiber promotes gut movements and improves the digestive system:
The fiber absorbs water and softens the stool and adds bulk to it as it is not digested. The bulky stools enhance GI tract movements and constipation is treated and prevented in this way. Fiber also affects the overall health status of gut preventing disorders like colonic cancer and hemorrhoids.
Fiber decreases total blood cholesterol:
The low-density lipoproteins are the most dangerous form of fats that impart serious cardiac threats. The fiber is assumed to reduce cholesterol and these low-density fats. The fiber found in oats, oat bran and beans is more effective in doing so. The fiber also helps to lower blood pressure and masks the inflammatory processes to some extent by having a protective function on tissues.
How much fiber to consume daily?
Well, the normal RDA (recommended dietary allowance) for fiber varies according to the gender and age of the person. On average, it is about 30gm/day for women and 45gm/day for men. The best way to get fiber in this recommended quantity is to go for the natural sources. The synthetic supplements may lack the important nutrient components that are present naturally in fruits and vegetables. The risk for some side effects in the case of synthetic supplements cannot be subsided. In a nutshell, add fiber to your diet and enjoy a healthy disease-free life.
Several studies suggest that fiber intake has dropped notably due to increasing trends of junk foods. Most of us are indulged in synthetic sugars and our fiber consumption is not even close to its recommended daily intake. This deficiency can be made up by using some kind of fiber supplements. Although natural foods are the best way to acquire fiber; it’s not enough in most cases. There is no harm in getting aide from fiber supplements in these conditions. These supplements are completely safe and easy to use. Start with a low dose and take them daily to have a healthy gut, fewer food cravings, optimum blood sugar levels, and a curvy body.
From the above discussion, it is apparent that fiber is one of the essentials and healthy food component and it must be utilized in recommended quantities to have a good healthy body.
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