‘Eat fiber rich foods. They are good for you!’ You’ve probably heard that statement many times, but do you know what dietary fiber actually is and why it is considered to be good for you? Dietary fiber consists of all the indigestible plant parts that act as bulk or roughage in your body. Unlike carbohydrates and proteins, dietary fiber cannot be broken down into simpler substances that the body can use. Instead it stays in an undigested form during its journey through your digestive tract.
There are two forms of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber absorbs water as it moves through the digestive tract and assumes a gel-like consistency. Research indicates that soluble fiber is most effective for lowering glucose levels and blood cholesterol levels than insoluble fiber. Insoluble fiber does not absorb water and retains its original shape. It is this type of fiber that promotes smooth bowel movements and cures and prevents constipation.
Dietary fiber is usually found in fruits, legumes, vegetables and whole grains. Nuts, vegetables, wheat bran and whole wheat flour are excellent insoluble fiber sources. For a healthy dose of soluble fiber make sure that you consume generous quantities of Carrots, Prunes, Raisins, Raspberries, Blueberries, Blackberries, Kiwi, Pineapple, Figs, Watermelon, Pears, Citrus fruits such as; Tangerines, Kumquat, Grapefruit, Oranges and more! Soluble fiber sources also include beans, oats, peas, barley, and psyllium husks.
According to the National Academy of Sciences’ Institute of Medicine, men and women aged 50 years and younger need a daily fiber intake of 38 grams and 25 grams of fiber respectively. Men and women aged 51 years and older require a daily fiber intake of 30 grams and 21 grams respectively.
Dietary fiber, also referred to as roughage or bulk, does more for your body than just preventing and curing constipation. Let’s take a look at all of the excellent health benefits of dietary fiber!
There are two kinds of cholesterol: the good cholesterol and the bad cholesterol. Soluble fiber decreases the level of bad cholesterol (Low density lipoprotein) in the body which reduces the risk of heart disease and cholesterol problems! Some research also suggests that high fiber intake can reduce inflammation and regulate your blood pressure level. All of these benefits translate into an optimally functioning, healthy heart.
Both soluble fiber and insoluble fiber have a role to play in controlling fluctuating blood sugar levels. Insoluble fiber can protect you from falling prey to ‘type 2’ diabetes. Soluble fiber has the unique ability of decreasing the rate at which your body absorbs sugar. This is an especially beneficial characteristic for diabetics as it can regulate their blood sugar levels!
One of the most widely publicized health benefits of dietary fiber is its ability to keep your digestive system functioning smoothly. Fiber can add bulk to your stool which makes it easier for your body to expel it out of your system. Soluble fiber can also solidify loose stool through its ability to absorb water. A high fiber diet can also cure irritable bowel syndrome! Moreover, your colon needs fiber to function optimally. Adequate fiber quantities can prevent the development of colon diseases such as hemorrhoids and Diverticular Disease.
Who needs herbal supplements and rigorous diet plans when you can get in shape with fiber! Fiber rich foods are naturally filling: where junk food might leave you craving for more, fiber rich foods make your body feel like it has enough food to last for a while. Moreover, fiber rich foods have fewer calories per helping as compared to the calories present in other food types.
Incorporate fiber into your diet to obtain all of the aforementioned health benefits! Stick to wholesome fiber foods unless your doctor has advised you to take dietary fiber supplements. Dietary Fiber supplements do not contain the whole range of benefits that wholesome, fresh fiber foods contain. Moreover, do not consume excessive quantities of fiber. Your body will react negatively to this sudden overload of dietary fiber and you may suffer from cramping, intestinal gas and abdominal bloating. Increase your fiber intake gradually, giving your body time to adapt to the change in diet composition.
