Dietary fiber can be either soluble or insoluble, according to the American Heart Association. Neither form can be digested by your body. Fiber is known as bulk or roughage, and found mainly in plant foods such as whole grains, fruits, legumes and vegetables, fiber offers many benefits. Do not add too much fiber at once to your diet. Increase your intake gradually over a few weeks to prevent cramping, intestinal gas and/or bloating, according to the Mayo Clinic.
Weight Management
Eating a high fiber diet can aid in weight management. High fiber foods act as natural appetite suppressants, according to the Mayo Clinic and the American Heart Association. Fiber foods take longer to chew than other foods, according to the Mayo Clinic. The longer you take to chew food, the less likely you are to overeat due to your brain receiving signals that you are not hungry any longer, according to the Mayo Clinic. Fiber foods take more time and energy to digest. This results in calorie burning, which can aid in weight management. Fiber absorbs water and expands in your body, and as the fiber expands, it provides you with a sense of fullness. Fiber has fewer calories per volume than other foods. This can aid in weight management, according to the American Heart Association.
Aids Digestive Health
High fiber diets can help maintain and improve your digestive health in a variety of ways. Fiber moves through your digestive tract easily and helps it operate properly, according to the Mayo Clinic. If you have loose and/or watery stools, insoluble fiber can counteract this. Fiber absorbs water and softens your stool. Fiber also increases your stool's weight and size by increasing its bulk, making your stool more solid. Bulkier stools will be easier for your body to eliminate. Fiber softens your stool, thereby reducing your chances of becoming constipated. High fiber diets may decrease your chances of developing hemorrhoids, and help to regulate your bowel movements, according to the Mayo Clinic.
Improves Cardiovascular Health
Soluble fiber can help remove harmful cholesterol plaque from your arterial walls, according to the American Heart Association. As plaque is removed, your harmful cholesterol, also known as low-density lipoprotein, or LDL, will be reduced. Lowering your LDL will lower your total cholesterol level, according to the Mayo Clinic. Lower cholesterol levels decrease your risks of having a stroke and/or a heart attack. Eating more fiber can also help lower your blood pressure level, and protects your heart by reducing inflammation, which according to the Mayo Clinic.
Lowers Disease Risk
According to the American Heart Association, both soluble and insoluble dietary fiber may lower your risks for developing cardiovascular disease. If you already have heart disease, fiber can slow the progression of the disease. Fiber may decrease your risks of developing breast cancer, according to the National Center for Biotechnology Information.
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