The health benefits of fiber include relief from heart problems, constipation, cancer, diabetes, obesity, and toxicity. Fiber plays a very important role in digestion. It makes the food bulkier and further aids in glucose absorption so that sugar enters the blood cells at a slow and even pace, maintaining normal blood sugar levels. It also produces vital organic acids that nurture the lining of the colon.
The benefits of fiber are mainly associated with the human digestive tract. It is basically indigestible plant matter. It is a form of carbohydrates that cannot be broken into smaller nutrients. It passes through the human digestive tract without undergoing any significant changes. Fibrous substances slow down the eating process and prevent us from overindulging in food. According to the Harvard School of Public Health, it is one of the most nutritious ingredients of the human diet.
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A deficiency of fiber is a major cause of obesity in US citizens. It also increases the risk of diabetes, heart attacks, and strokes. Whole grains and cereals are known to reduce the risk of major heart problems by almost 30-40%. Include fibrous substances in your diet helps to prevent a host of chronic illnesses from affecting your body. The Food and Drug Administration has judged it to be essential for the regulation of bowel functions.
Types & Important Sources
There are two kinds of fiber:
Insoluble fiber, which is made of plant cells, is indissoluble in water and can be used as a laxative.
Soluble fiber, which is made of carbohydrates, is soluble in water and helps control cholesterol and blood sugar levels in the human body.
Health Benefits of Fiber
Fiber is a plant substance that is not found in animals. Fibrous substances are vital for the human body and the digestive tract. It also aids in the prevention of many illnesses. Some of the key health benefits include:
The most important use of fiber is in digesting food. Fibrous substances add considerable bulk to your stool. It helps your stool become big and soft, thus making it easier to pass through the intestinal tract. Eating fiber-rich foods can help cure constipation, thereby helping to avoid many other serious health conditions that can often develop as a result of this uncomfortable situation.
Treats Heart Ailments
Foods that contain soluble fiber, such as barley, beans, and lentils have a good effect on cholesterol levels and normal functioning of the heart. Citrus fruits have similar effects on the human system.
Normalized blood sugar levels are essential for reducing the risk of diabetes. Diabetic people have found subsequent reductions in their glucose levels due to the intake of fibrous foods.
Highly fibrous foods are bulkier than other food items. Taken under a dietary expert’s guidance, fibrous foods give the feeling of a full stomach and curb the urge to eat more. This helps people who would like to reduce their weight and control their eating habits without becoming hungry!
Fiber speeds up the passing of food through the intestinal tract, thus preventing constipation or diverticulosis disorders. Toxic waste materials are also easily flushed out of the system through soft and easy stools.
Women usually need 25 to 30 grams of fiber on a daily basis, whereas men generally need 30 to 40 grams fibrous intake every day. Therefore, make sure you have your fill of high-fiber foods that will help you maintain good health.