The Dietary Fiber And Its Benefits
You may have heard from people to eat more and more fiber. But you must know what the reason behind it is.
Dietary fiber is mainly found in vegetables, fruits and grains. Using dietary fiber helps you avoid from constipation. It relieves you from acidity. Dietary fiber is also healthy, the foods which contains fiber helps you become healthier and stronger. It also helps you gain weight and reduce the chances of heart disease and diabetes.
You must know how much quantity of dietary fiber is required for your body and how much to consume it.
What Is Dietary Fiber?
The second name you have heard of dietary fiber is bulk or roughage, it includes plant foods which your body is not able to digest, and it is unlikely to food components such as proteins, carbohydrates, fats. Dietary fiber is not digested or absorbed by our stomach; it passes firmly and smoothly from our stomach to small intestine and then excretes from our body.
There Are Two Classifications Of Fiber:
- Soluble fiber
- Insoluble fiber
Soluble fiber: soluble fiber dissolves in water. When it is dissolves produces a gel material. It helps reduces blood cholesterol and level of glucose in your body. This fiber is found in peas, beans, apples, citrus fruits, carrots etc.
Insoluble fiber: this type of fiber does not dissolve at all. It passes through the digestive system and helps you increase stool bulk. It benefits those people who suffer with constipation or irregular stools. The insoluble fiber sources include nuts, beans, wheat bran, wheat flour and vegetables like potatoes, green beans, cauliflower.
Most of the plant foods contain both soluble and insoluble fiber like oatmeal and beans. But the amount is unequal in different plant foods. Therefore, to get healthy eat more and more fiber foods.
Benefits Of Fiber Diet:
The following are the benefits of dietary fiber foods.
Softens your stool: Dietary fiber softens your stool. It also increases the weight and size of it. It decreases the chance of constipation. People who suffer from loose motions, watery stools, and fiber helps to solidify your stool and make it easy to pass.
Helps maintain health: Taking high fiber meals decreases the risk of developing small pouches in your colon. Researchers are trying to find out how this fiber is fermented in to the colon.
Lower cholesterol levels: Soluble fiber in beans, oat bran, and flaxseed helps lower blood cholesterol levels or bad cholesterol levels. Fiber also contains other heart health benefits such as lowering blood pressure.
Controls sugar levels: People suffering from fiber must use soluble dietary fiber in particular because it helps to improve sugar level of blood. The usage to insoluble fiber may reduce the development of type 2 diabetes.
Helps gaining weight: As more time is required in chewing fiber foods it reduces the habit of over eating. Fiber diet also makes the person feel the food larger and longer.
Helps prevention of cancer: Dietary fiber helps in the prevention of colorectal cancer.
A men aged 50 or less should have 38 grams of fiber daily. On the other hand women aged 50 or less should take 25 grams of fiber daily.
By : Natural Health News