Dietary fiber is the part of plant food that your body cannot digest. Some of the best sources of fiber include fruits, vegetables, legumes, nuts, wheat bran, oat bran and whole grains. The two types of dietary fiber are soluble and insoluble. Soluble fiber dissolves in water and slows down the passage of food in the intestinal tract, whereas insoluble fiber adds to fecal bulk, making food move faster in the intestines. A high-fiber diet has several proven health benefits.
Prevents and Relieves Constipation
Insoluble fiber binds water in the intestinal tract and adds bulk to fecal matter. This makes the stool soft and bulky, thereby enabling easier passage. If you struggle with constipation, increasing the insoluble fiber content in your diet can be beneficial. A high-fiber diet can also prevent diverticulosis, a painful condition in which the intestinal wall becomes inflamed. Another benefit of dietary fiber is lowering the risk of developing hemorrhoids.
Lowers Blood Cholesterol Levels
Water-soluble fiber may be beneficial in reducing levels of blood cholesterol. The body uses up some cholesterol during the process of making bile acids. Part of the bile acid is eliminated during excretion. When you consume water-soluble fiber, it binds to the bile acids and may increase the elimination of cholesterol along with the bile acids. Types of fiber such as pectin and the fiber in rolled oats are more effective at lowering blood cholesterol levels. Dietary fiber also protects the heart by lowering blood pressure and inflammation.
Aids Weight Loss
Fiber-rich foods make you feel fuller, because they absorb more water. Fiber is free of calories, but it adds volume to food, making it less energy dense. A whole fruit that has the same amount of calories as fruit juice is more filling because of its fiber content. Also, a fiber-rich food requires some chewing, which makes it difficult to consume a lot of calories in a short amount of time. The body registers a feeling of fullness after consuming a fewer amount of calories. All these factors aid in weight loss and management of a healthy body weight.
Reduces Risk of Diabetes
Soluble fiber slows down the process of sugar absorption in the body. As a result, it can be beneficial in lowering and stabilizing blood-sugar levels in diabetics. A diet that includes an adequate amount of insoluble fiber is associated with prevention of Type 2 diabetes.
Increasing Your Fiber Intake
For every 1000 calories you consume, the Centers for Disease Control and Prevention recommends an intake of 14 g of dietary fiber. You may add fiber to your diet in several ways without giving up the foods you like. Increase your intake of whole fruits, vegetables and legumes. Have a carrot or piece of celery when you want a snack. Consume more whole grains such as quinoa, barley, brown rice, bulgur and fat-free popcorn. Top your morning cereal with fruit or a few tablespoons of unprocessed wheat bran. Consume most fruits and vegetables with the peels intact.
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