Dietary Fiber Is

Benefits Of Dietary Fiber

Dietary Fiber Is found in fruits, vegetables, whole grains and legumes. It has the ability to prevent or relieve constipation. Fiber also reaps other health benefits, as in lowering the risk of diabetes and heart disease.

This is the part of food that cannot be digested and absorbed to produce energy. As a result, it passes through the stomach and small intestine unchanged and into the colon.

Fiber is generally classified into two categories: insoluble fiber, which does not dissolve in water and soluble fiber, which dissolves in water. Insoluble fiber allows the movement of material through the digestive system; also it increases stool bulk, in which it will be beneficial to the individuals who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, and many vegetables are good sources of insoluble fiber. Soluble fiber can dissolve in water, in which it forms a gel-like material. It is also responsible for helping lower blood cholesterol and glucose levels. Moderate quantities of soluble fiber are found in oats, peas, beans, apples, citrus fruits, carrots, barley and psylllium.

The amount of each type of fiber depends on the different plant foods. In order to get the best possible health benefits, eat various high-fiber foods.

High-Fiber Diet and its Benefits

A high-fiber diet has various beneficial activities which include:

a.) Preventing constipation: Dietary fiber increases the weight and size of the stool and softens it. Stool that is bulky is easier to pass; decreases the chance for constipation. It the stool is loose or watery, fiber may be also helpful for it to become solid because it absorbs water and adds bulk to stool.

b.) Lowering the risk of digestive conditions: It is possible that a high-fiber diet may lower the risk of specific disorders, such as hemorrhoids, irritable bowel syndrome, and small pouches developing in the colon, or diverticular disease.

c.) Lowering blood cholesterol levels: Soluble fiber that is found in beans, oats, and oat bran may lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad" cholesterol levels.

d.) Controls blood sugar levels: Fiber, especially, soluble fiber, can slow down the sugar absorption process in which for diabetics can help improve blood sugar levels. With a high-fiber diet, the risk of developing type-2 diabetes may also be reduced.

e.) Helps weight loss: High-fiber foods usually require more chewing time, which gives the human body time to register when the individual no longer hungry. As a result, the individual is less likely to overeat. Also, a high-fiber diet has a tendency to make a meal appear to be larger and linger longer, therefore an individual can stay full for an extended period of time. These types of diet are less "energy dense, " meaning that they have fewer calories for the same volume of food.

f.) Uncertain effect on colorectal cancer: Evidence shows that dietary fiber reduces colorectal cancer have mixed reactions. According to some studies, it demonstrates benefits; there are others that show nothing and even some that demonstrates greater risk. Regular testing for and removal of colon polyps can prevent colon cancer.

How Much Fiber is needed?

The following is the daily recommendations for adults:

a.) Men: 50 years and younger: 38 grams

b.) Men: 51 years and older: 30 grams

c.) Women: 50 years and younger: 25 grams

d.) Women: 51 years and older: 21 grams

Good choices of fiber include:

a.) grains and whole-grain products

b.) fruits

c.) vegetables

d.) beans, peas, and other legumes

e.) nuts and seeds

By Bettina R. Smith - Bettina is a web content writer that writes on everything ranging from everyday life to pop culture. She is now focusing more on her pet industry writing and pet copywriting.

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