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Benefits of Dietary Fiber


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    Benefits of Dietary Fiber

    Dietary fiber is the undigested part of our food that paves way for promoting health fitness; by preventing several diseases from spreading its tentacles. The reservoir of benefits of dietary fiber is a real comprehensive one. There are two kinds of fibrous food, namely soluble and insoluble and both offer distinctive advantages. Read further to explore information about the fiber health benefits…

    The importance of fibre can be mainly felt in giving a boost to your weight loss program. Well, it can be said that fiber serves as the perfect way to reduce your appetite. This can be attributed to the fact that fibrous foods also known as cellulose and hemicelluloses, occupy a large space of your stomach, thus making you feel full and thereby enable you to avoid overeating.

    It helps a great deal in preventing constipation, by keeping your bowel movements going smooth. Fiber ensures that the waste products move rapidly through the colon and in one way, they also help to prevent your risk of developing colon cancer.

    Fiber aids in lowering your blood cholesterol level, by removing bile acids that digest fat. It also takes the responsibility of regulating your blood sugar. Also your risk factor of falling prey to kidney and heart diseases is greatly reduced. So, incorporate fiber in your daily meals and derive its ultimate health benefits.


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    Re: Benefits of Dietary Fiber

    Fiber Rich Food


    Fiber rich food should be incorporated into your daily diet, as it is extremely beneficial for the body. It aids in expanding the inside walls of the colon, thereby paving way for flushing out the waste products from the body. Eating food high in fiber content, goes a long way in keeping your digestive system smooth and thus prevents the problem of constipation.

    Here is presented a high fiber food list, so check out:

    • Grain Products:
      • Whole grain breads
      • Buns
      • Bagels
      • Muffins



    • Bran Flakes:
      • All Bran
      • Red River cereal
      • Corn bran cereal
      • Whole wheat



    • Shreddies:
      • Whole-wheat pastas
      • Whole grains such as barley, popcorn, corn and brown rice



    • Fruits:
      • Dried fruits such as apricots, dates, prunes and raisins
      • Berries such as blackberries, blueberries, raspberries and strawberries
      • Oranges, apple with skin and pear


    Vegetables:
    • Broccoli, spinach, Swiss chard and green peas
    • Dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils
    • Nuts and seeds such as almonds, whole flaxseed and soynuts




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    Re: Benefits of Dietary Fiber

    Types of Dietary Fiber

    Fibers are long, thread like structures that are present in fruits, vegetables, and grains. Fibers are an essential nutrient for good health and are helpful in practicing preventive health care. Though indigestible, they have proved to be extremely useful in case of maintaining bowel regularity and preventing constipation. Other benefits of fibers include lower cholesterol, reduced risk of heart disease and managing chronic diarrhea. Proper intake of fibrous food promises a reduced transit time and results in a more thorough evacuation of waste materials. The average recommended fiber intake per day ranges from 25 to 40 grams. Talking about the types of fiber, there are basically two types, depending on its solubility - water-soluble and insoluble.

    Soluble Fiber
    The chief characteristic of this type of fiber is its dissolvability. Soluble fiber effectively dissolves in water. Mainly comprised of pectins, gums and mucilages, such fibers, reduce the level of cholesterol in the blood and the risks of heart and artery disease and atherosclerosis. Apart from this, it helps in weight control reducing the risk of developing obesity, stabilizes blood sugar and lower blood sugar levels. Some of the foods rich in water-soluble fiber are oat bran, legumes, psyllium, nuts, beans, apples, oranges, carrots, strawberries, citrus fruits, soy beans, apricots, dates, raisins, flax seed and beets

    Benefits of Soluble Fiber

    • One of the most significant benefits of soluble fibers is it slows down digestion in the stomach and small intestine, thereby helping in stabilizing blood glucose levels. The slow speed helps in increasing the uptake of minerals and other nutrients in food, as the food remains in the digestive tract for a long time.
    • Soluble fiber is helpful in terms of weight loss, as it reduces calories, but in a healthy manner. As the fiber comes in contact with the water present in the digestive tract, it forms a thick gel. The result is swelling due to a slow digestive process. Such a state increases our feeling of fullness but with no addition of calories.
    • Soluble fibers unite with the bile acids and cholesterol in the digestive tract, thereby avoiding them from being absorbed by the body. This helps in reducing blood cholesterol levels.
    • Large quantities of soluble fiber intake help in maintaining the diabetes, by slowing the absorption of glucose from the small intestine.

    Insoluble Fiber
    Just as the name suggests, insoluble fiber cannot be dissolved in water. The most significant function of insoluble fiber is collection of water that increases stool bulk in the large intestine. Apart from preventing constipation and hemorrhoids, it also reduces the risk of colon cancer, by speeding the passage of food through the digestive tract. The rich sources of insoluble fibers are vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole-wheat products, wheat oat, corn bran and seeds & nuts.

    Benefits of Insoluble Fiber

    • High intake of insoluble fibers helps in curing problems related to constipation, irritable bowel syndrome (IBS) and diverticulitis. It helps in increasing stool volume and stimulating normal bowel contractions, and as such reduces the transit time through the colon.
    • Consumption of insoluble fibers helps in reducing the absorption of salt and toxins. The former proves useful in reducing the risk of high blood pressure.
    • Insoluble fibers consumption is an effective weight-control measure. By consuming a diet rich in insoluble fibers, you tend to feel fuller fast and thus helps in lowering the appetite, thereby reducing weight.
    • Much like soluble fibers, insoluble fibers help in maintaining diabetes. It slows the absorption of glucose, thereby stabilizing sugar level in the body.



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