Importance of Fiber
Why we need fiber
Do you know the reason why fiber is good for your health? Fiber is an important part of the healthy balanced diet. Fiber is only found in food that comes from a plant such as fruits, vegetables and whole grains which our body does not digest. Foods like fish, meat and dairy products doesn’t consist of any fiber. Without enough fiber in your diet, you will have constipation, sluggishness, and irregularity. Insufficient fiber can also lead to an increase in the risk of colon cancer, and another serious health disease. There are two different types of fiber:
Soluble fiber: This are fiber that dissolves in water to form a gel-like texture, thereby helping to slow down digestion. Examples of soluble fiber are oats, oat bran, cucumbers, blueberries peas, rice bran, beans, apples, citrus fruits, psyllium, and barley.
Insoluble fiber: This is the type of fiber that supports the movement of material through the digestive tract and add bulk to your stool. An example of insoluble fiber are nuts, dark green leafy vegetables, green beans, wheat flour, potatoes, Brussel sprouts, celery, wheat bran, and cabbage.
Each type of fiber helps your body in different ways, so a normal healthy diet must consist of both types of fibers. If you need to increase your fiber intake, it is important that you do it gradually. Below are some healthy importance of eating enough fiber:
Achieving healthy weight: Eating high fiber food will help you to feel full for a longer period and leading to a reduction in calories intake. Fiber supplements have been shown to enhance weight loss among obese. This is due to the fact that you are likely to eat less and stay satisfied for a longer period.
Indigestion and constipation: Fiber is importantly used in the digestion of food. It absorbs water and adds bulk to your stool. It helps the stool to be soft and big, therefore making it easier to pass through the digestive tract. This stimulates regularity and reduces constipation. Eating fiber-rich diet will cure constipation, thereby helping to avoid any other serious health condition that may occur.
Control blood sugar level: For those having diabetes, fiber particularly soluble fiber found in psyllium, legumes, and bran can reduce the absorption of sugar and help balance the blood sugar levels.
Lower cholesterol level: Soluble fiber found in beans, oats, and flaxseed may help in reducing bad lower density lipoprotein cholesterol (LDL-C) levels in the body. Soluble fiber may also lead to a decrease in risk of cardiovascular disease, coronary heart disease in individual eating high amounts of dietary fiber.
Prevent stroke: Increase in fiber consumption lower the risk of stroke by lowering your blood pressure, which is one of the major factors to higher risk of stroke. Lower cholesterol is also another factor in lowering risk of stroke. The combination of lower blood pressure and lower cholesterol could be enough to prevent you from a stroke.
Prevent cancer: medical professionals also suggest that fibrous food helps in protecting against colorectal cancer, breast cancer, uterine cancer, and ovarian cancer. But the evidence is still inconclusive.