A diet high in fiber, the roughage found in plant components, is part of a healthy lifestyle. There are many advantages to fiber beyond its assistance in waste elimination. There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water in the stomach and becomes a gel during digestion. Insoluble fiber is what your body won't digest creating bulk in the intestines.
Bowel Movement Regulation
Because the body doesn't digest fiber, the bulk of what goes in as fiber comes out. The bulk increases the volume and weight of stool. The larger size stimulates digestive tract muscles and allows the stool to move down the colon and be eliminated. The bulk also prevents runny stool because it absorbs excess water. The ultimate advantage of fiber is a reduced chance of constipation, fewer flare-ups from irritable bowel syndrome and a reduced risk of hemorrhoids, according to the Mayo Clinic.
Lower Cholesterol
High cholesterol levels are related to the risk and onset of coronary heart disease. A diet high in fiber, particularly water-soluble fiber, may reduce the risk of heart disease by helping regulate cholesterol levels and keep them below 200 mg/dl. Water-soluble fiber binds to bile acids in the stomach. As bile is excreted, excess cholesterol may also be eliminated, according to a Colorado State University Extension fact sheet by J. Anderson and colleagues in December 2010. Nuts, seeds, beans, barley and oat bran contain soluble fiber. Insoluble fiber is found in whole grains, vegetables and wheat bran; insoluble fiber is found in many breads and cereals.
Regulate Blood Sugar
Those suffering from diabetes benefit from a high-fiber diet to help regulate blood sugar levels throughout the day. Fiber will also reduce the chance of developing type 2 diabetes, especially if you're at high risk. According to the Joslin Diabetes Center, consuming at least 20 to 35 g of fiber each day is recommended for a normal healthy diet. A study cited by the Joslin Diabetes Center in the New England Journal of Medicine say 50 g of soluble fiber consumption daily regulates glucose more effectively, making it a better dietary recommendation for diabetics. Fiber helps with glucose levels because it isn't digested and therefore isn't carbohydrate sugars counted in overall calories.
Weight Loss
Since fiber isn't digested, it doesn't add calories to your daily caloric intake. It does, however, take metabolic use to ingest and eliminate fiber from your body. While this may be nominal to a weight loss program, the time taken to chew the fiber allows your brain to register that food is consumed. Additionally, the bulk provided in high fiber foods gives you a full-feeling. Feeling full reduces overall caloric consumption, helping those on weight loss programs to stay on track with calorie consumption without always feeling hungry.
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