Fiber offers many important health benefits and should therefore be an essential part of your daily diet. Fiber is the part of plants that the body cannot absorb or digest. It is classified as either soluble fiber, which dissolves into a gel-like substance inside the digestive tract, or insoluble fiber, which passes mostly intact through the body. While fiber supplements are available, the American Heart Association recommends obtaining fiber from natural food sources, such as seeds, nuts, whole-grains, fruits, vegetables, and beans and other legumes, whenever possible.
Regulates Bowel Movements, Eases Digestive Disorders
Insoluble fiber, such as that found in nuts, whole-wheat flour, wheat bran and some vegetables, encourages the movement of food material through the digestive tract, thereby relieving constipation and regulating bowel movements, according to MayoClinic.com. It eases constipation by increasing the size and weight of stool while also softening it. This makes stools easier to pass. Fiber is also beneficial for those with chronic or acute diarrhea, as fiber absorbs water and adds bulk to the stool. Moreover, a high-fiber diet may lower the risk of hemorrhoids and diverticular disease and play a role in the treatment of irritable bowel syndrome and other digestive disorders.
Improves Cardiovascular Health
The soluble fiber in peas, beans, oats, citrus fruits and apples, barley, psyllium and some vegetables helps lower blood cholesterol levels and improves cardiovascular health, notes MayoClinic.com. It lowers total cholesterol levels by reducing levels of LDL, or the bad cholesterol, in the body. This benefit is beyond that seen by eating a low-fat, low-cholesterol diet alone, according to the American Heart Association. A high-fiber diet also lowers blood pressure and relieves inflammation, both of which are important to cardiovascular health. Colorado State University states that cholesterol levels below 200 mg/dL are associated with a reduced risk of developing coronary heart disease.
Prevents and Treats Diabetes
Soluble fiber assists in lowering blood glucose levels in diabetics by slowing the absorption of sugar. Eating a high-fiber diet is important even if you do not have diabetes, as it has been shown to reduce the risk of developing type 2 diabetes. A high-fiber diet also helps with weight loss, which in turn further decreases the risk of diabetes, because high-fiber foods typically take longer to chew, which makes overeating less likely. Fiber also makes you feel full for longer periods and foods high in fiber usually contain fewer calories for same amount of food.
Protects Against Cancer
MayoClinic.com states that a high-fiber diet may lower the risk of colorectal cancer, although more research into this area is needed before a conclusion is reached. This protective benefit against cancer may be because insoluble fiber increases the rate of waste removal from the body, which reduces the time the body is exposed to toxins.
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