You must have heard or read that we must include dietary fiber in your daily diet for maintaining good health. The main source of dietary fiber is plant foods. Actually, it forms the structural component of the plant. It is one such food component that can neither be broken down by the digestive system and nor absorbed into the body. All other nutrients like proteins, carbohydrates, fats are broken into smaller molecules by the digestive system and then absorbed into the body. On the other hand, dietary fiber which is also known as roughage or bulk pass through the stomach and intestines without undergoing any changes and then it is excreted out of body. Still, dietary fiber foods has several benefits.
Health Benefits of Dietary Fiber
Dietary fiber is of two different types: soluble and insoluble. Soluble fiber readily dissolves in water and forms a gel-like substance whereas insoluble fiber is obviously not soluble in water. Both these forms of dietary fiber are good for human health. For a better understanding of these two forms of fiber, go through the Buzzle article soluble fiber vs insoluble fiber.
Dietary fiber provides relief from constipation and regularize bowel movements. Fiber absorbs a lot of water and makes the stool softer. Moreover, the roughage adds bulk to it. Thus its passage through the colon becomes much more easier. This in turn can prevent a number of other problems related to digestive health. As it eases the unnecessary strain from the colon, risk of hemorrhoids can be lowered to a great extent. Diverticulosis is a disease of lower digestive tract where multiple pockets or pouches are formed in the inner lining of the large intestine due to excessive contraction of the colon. It often leads to pain, constipation and diarrhea. Consumption of high fiber foods can lower the risk of developing this disease. Irritable Bowl Syndrome (IBS) is a chronic disorder that affect the bowel and causes abdominal pain, bloating, constipation or diarrhea. Dietary fiber can provide relief from this problem by maintaining a normal bowel movement.
Soluble fiber helps in controlling blood sugar level of the diabetic patients. Soluble fiber tends to slow down the entire digestion process. As a result, the carbohydrates obtained from carb-rich foods stay inside the stomach and intestine for a longer time without getting converted into glucose. Thus the absorbed glucose is released into the blood rather slowly. As a result, the glucose level in the blood remains stable. Research studies have also found that regular intake of insoluble fiber reduce the chances of type 2 diabetes.
Soluble fiber foods helps in weight loss. During digestion, when it mixes with water, it swells up and form a thick gel. This fills up a large section of the digestive tract and give you a sense of fullness. Moreover, its calorie content is quite low. So, it can reduce your appetite without any adding any extra calories. For this reason, fiber rich foods are recommended in every weight loss diet.
Soluble fiber play a major role in lowering down the blood cholesterol level. In the digestive system, bile acids are mainly responsible for digestion of fats. Soluble fiber form bonds with this acid and cholesterol and prevent them from getting absorbed into the body. This way it can control cholesterol level in the body and protect you from various heart diseases. Various research studies have found that regular consumption of dietary fiber can prevent colon cancer. This is possible because it ensure faster elimination of waste products from the colon.
Now, that you know all about dietary fiber benefits, you should also be aware of the good sources of fiber too. Oats, peas, beans, apples, carrots, barley, citrus fruits are some of the foods high in soluble fiber. On the other hand, insoluble fiber can be obtained from wheat bran, whole wheat flour, leafy vegetables, corn, nuts, oats, etc.
Health Benefits of Dietary Fiber
Dietary fiber is of two different types: soluble and insoluble. Soluble fiber readily dissolves in water and forms a gel-like substance whereas insoluble fiber is obviously not soluble in water. Both these forms of dietary fiber are good for human health. For a better understanding of these two forms of fiber, go through the Buzzle article soluble fiber vs insoluble fiber.
Dietary fiber provides relief from constipation and regularize bowel movements. Fiber absorbs a lot of water and makes the stool softer. Moreover, the roughage adds bulk to it. Thus its passage through the colon becomes much more easier. This in turn can prevent a number of other problems related to digestive health. As it eases the unnecessary strain from the colon, risk of hemorrhoids can be lowered to a great extent. Diverticulosis is a disease of lower digestive tract where multiple pockets or pouches are formed in the inner lining of the large intestine due to excessive contraction of the colon. It often leads to pain, constipation and diarrhea. Consumption of high fiber foods can lower the risk of developing this disease. Irritable Bowl Syndrome (IBS) is a chronic disorder that affect the bowel and causes abdominal pain, bloating, constipation or diarrhea. Dietary fiber can provide relief from this problem by maintaining a normal bowel movement.
Soluble fiber helps in controlling blood sugar level of the diabetic patients. Soluble fiber tends to slow down the entire digestion process. As a result, the carbohydrates obtained from carb-rich foods stay inside the stomach and intestine for a longer time without getting converted into glucose. Thus the absorbed glucose is released into the blood rather slowly. As a result, the glucose level in the blood remains stable. Research studies have also found that regular intake of insoluble fiber reduce the chances of type 2 diabetes.
Soluble fiber foods helps in weight loss. During digestion, when it mixes with water, it swells up and form a thick gel. This fills up a large section of the digestive tract and give you a sense of fullness. Moreover, its calorie content is quite low. So, it can reduce your appetite without any adding any extra calories. For this reason, fiber rich foods are recommended in every weight loss diet.
Soluble fiber play a major role in lowering down the blood cholesterol level. In the digestive system, bile acids are mainly responsible for digestion of fats. Soluble fiber form bonds with this acid and cholesterol and prevent them from getting absorbed into the body. This way it can control cholesterol level in the body and protect you from various heart diseases. Various research studies have found that regular consumption of dietary fiber can prevent colon cancer. This is possible because it ensure faster elimination of waste products from the colon.
Now, that you know all about dietary fiber benefits, you should also be aware of the good sources of fiber too. Oats, peas, beans, apples, carrots, barley, citrus fruits are some of the foods high in soluble fiber. On the other hand, insoluble fiber can be obtained from wheat bran, whole wheat flour, leafy vegetables, corn, nuts, oats, etc.
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