It’s no surprise that fiber forms to be a vital part of a healthy diet. However, consuming foods high in dietary fiber can be more beneficial than just keeping you healthy.
Eating fiber rich foods can lower the risks for stroke; heart disease and diabetes besides enhancing the health of your skin and helping you lose weight. Unfortunately, in today’s time when one needs to eat healthy foods as a result of stressful and unhealthy lifestyle, majority of the people don’t include fiber rich foods in their diet.
Given are some natural tips wherein you can count on the several benefits of fiber that help you feel good and prevent you from serious diseases.
HOW FIBER KEEPS YOU HEALTHY AND AIDS WEIGHT LOSS?
What’s Dietary Fiber?
Fiber, the other name for which is ‘roughage’, is the part of plant based foods (nuts, beans, fruits, vegetables and grains) that the body is unable to break down. It passes through the body without getting digested, thus keeping the digestive system clean and healthy, facilitating bowel movements and throwing cholesterol and harmful chemicals out of the body.
There are primarily two types of fiber: Soluble and Insoluble
Insoluble Fiber
Insoluble one doesn’t dissolve in water. It’s bulky fiber that helps prevent constipation and is found in wheat cereals, whole grains and vegetables such as celery, carrots and tomatoes.
Soluble Fiber
On the other hand, soluble fiber gets easily dissolved in water and helps control levels of blood sugar and lessen cholesterol. Oatmeal, barley, nuts, beans and fruits such as berries, apple, pears and citrus fruits are some good sources of soluble fiber.
Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.
Dietary Fiber With Several Health Benefits
Many expert nutritionists have highlighted how consuming a fiber rich diet can boost the immune system and how it forms to be a good source of nutrition for children as well. Some benefits are highlighted below:
1. Digestive Health
Eating dietary fiber helps normalize bowel movements by bulking up stools and letting them easier to pass. This helps relieve and prevent both diarrhoea and constipation. Getting fiber in abundance also tends to lessen the risk for gallstones, diverticulitis (inflammation of intestine), kidney stones and also offer relief from irritable bowel syndrome.
2. Diabetes
The risk of type 2 diabetes can be considerably lowered by consuming a fiber rich diet, especially insoluble fiber from cereals. Soluble fibre, the key to blunting blood sugar swings. Helps control insulin levels by releasing sugar slowly into the bloodstream. If you already have diabetes then consuming soluble fiber may help control blood sugar levels by delaying gastric emptying
3. Skin Health
Consuming fiber rich diet can flush toxins out of the body which affect the health of the skin. Skin tends to be healthy when the flow of blood is good as a result of lesser toxins in the body.
4. Heart Disease
Dietary fiber - the diet high in fiber can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising. Soluble fibre helps in absorbing cholesterol and thus reduces the chances of your arteries getting blocked.
A fiber rich food keeps the cholesterol in controlled limits particularly the low density lipid cholesterol. High fiber content helps reduce bad LDL cholesterol, fighting off heart disease.
5. Cancer
There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.
Fiber is also a natural and easy way of preventing colon cancer.
6. Dietary Fiber Helps Weight Loss
Fiber contributes in several ways to aid in weight loss. It acts as a bulking agent, helps you feel full, and slows the release of your stomach's contents. Fiber also promotes quicker movement of food through your digestive tract.
When it comes to dropping pounds, Fiber is often touted to be a great nutrient for weight loss because it slows down digestion, allowing for sustained energy and stable blood sugar.
However fiber can also optimize hormones released during digestion that are responsible for feelings of hunger and satiety. Fiber helps keep you feeling full longer after a meal, which can reduce your unhealthy temptation to snack and make dieting easier.
Fiber also helps stabilize your blood sugar. Your body starts to store fat when your insulin levels rise. Fiber helps burn fat by slowly releasing their energy so insulin levels don’t spike.
Increasing fiber in your daily diet can increase your body's fat burning capacity. You will also feel fuller and be less prone to overeat.
Try to get your fiber in its raw form instead of from foods that have been overly processed. The processing of fiber can change its chemical make-up, which can decrease its effectiveness at promoting satiety or lowering cholesterol.
Fiber is a good natural way of helping to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you by decreasing the intake of calories. It will also reduce the amount of free cholesterol in the blood.
High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories. Increase your fiber intake by eating plenty of fresh fruits, vegetables, legumes and whole grains. Gradually increase your fiber intake to the recommended 25g per day
Eating fiber rich foods has been the first preference of many nutritionists when it comes to weight loss and maintaining a healthy lifestyle. Due to its numerous health benefits it should be your first choice as well during your daily meal.
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