Most fruits and vegetables contain fiber, as do whole grain breads, oatmeal and brown rice. Although eating plenty of fiber is essential for the health of your gastrointestinal tract, factory processing removes the fiber from many supermarket grain products. If the nutrition facts label states that a grain is "enriched," this means it was milled and thus lacks the fiber of whole grains. The American Dietetic Association recommends that a healthy adult eat 25 to 35 mg of fiber each day. Selecting whole grains and eating plenty of fiber-rich fruits and vegetables rather than overly processed goods carries numerous health benefits.
Normalizes Blood Sugar
Your blood sugar spikes after eating a meal. Sugary snacks and simple carbohydrates, such as white bread, increase your blood sugar more than a healthy meal packed with fiber-rich foods. Fiber works to stabilize your blood sugar and keep it within acceptable parameters by reducing the speed at which your body breaks down carbohydrates and releases glucose into your bloodstream.
Weight Control
Filling up on fruits, vegetables and whole grains helps you control your weight. The ADA notes that the body processes fiber more slowly than simple sugars. This slow processing time helps your body maintain a feeling of "fullness." The result? You aren't tempted to fill up on sugary, calorie-laden snacks that contribute to weight gain. In addition, fiber-rich foods are also typically low in calories and fat.
Lowers Cholesterol
Your body contains two types of cholesterol: HDL, or "good," cholesterol and LDL, or "bad," cholesterol. The National Institutes of Health warns that high LDL cholesterol levels contribute to heart disease by building up on the walls of your arteries. Over time, this cholesterol buildup slows blood flow to your heart and can cause chest pain or a heart attack. While weight, age, physical activity levels and heredity all play a role in determining your LDL cholesterol levels, eating a diet rich in fiber helps eliminate excess LDL cholesterol from your blood.
Promotes Intestinal Health
Fiber isn't completely digested by the time it reaches your intestines. Once it reaches this point, it ferments within your large intestine and promotes the growth of beneficial intestinal bacteria. As fiber passes through your system, it absorbs excess water within your gastrointestinal tract. This adds additional weight to your stool, making it easier to pass. In this way, fiber promotes regularity and reduces constipation.
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