Fiber has been considered as an important ailment in most of the diet. The essential benefit that fiber gives to the body is a measurable term.
What is fiber?
Fiber is solely a part of the vegetarian diet. It is found mainly in fruits, vegetables which are cruciferous, and in grains and legumes. When terming the benefits it has an ability ranging from satiety to providing relief from constipation. Additionally, they help in maintaining a healthy weight which can further lower diabetes, some cancers and even heart diseases.
The fiber comprises varied category and as such has a different effect on the body. It induces zero calories as the human body doesn’t digest any of it. The sole reason it acts as reducing constipation is that of the reason that the body excretes most of the fiber from the stool. This largely clears the gut system and helps in having a sound digestion.
Fiber is a part of carbohydrate and has been added to the carbohydrate calories as a whole.
Since the varied fibers in food have different benefits, the classification of fiber is mostly done on the basis of solubility and insolubility.
[su_note note_color=”#efefef”]Also read: Improving Health With Dietary Fibres[/su_note]
Water Soluble Fibers
The water-soluble fiber dissolves in water and forms a gel-like substance. Although not taken into the system, the human body reacts well to this type of gelatin. The soluble fibers help in lowering blood cholesterol and high glucose levels, mostly in diabetes patients. The soluble fibers are mostly found in fruits, vegetables like carrots and peas. Oats is a major source of soluble fiber. Consequently, the amount of soluble fiber present in these foods even varies a lot and often can be comprised of both types.
The fiber which is not soluble in water are classified as insoluble fiber. It largely increases the bulkiness of excreta and takes in materials with it when it moves in guts. This type of fiber largely helps in patients suffering constipation or at times irregular stools. Certain food items which consist of insoluble fibers are wheat flour, bran, some beans, nuts and green vegetables such as spinach, broccoli and even potatoes. For a good fiber health one should try consuming around 50g of fibers on a regular diet.
There are several instances where a high fiber diet has been proved beneficial in the long term. As such some of the most useful aspects of in taking fiber are:
1. A regular flow of bowel
Dietary fiber induces a bulkiness of the stool and helps in softening it. Consequently, the bulky stool becomes easier to pass through the large intestine and goes around the anus. At times, stools which are watery, and loose, fiber adds the bulk and helps it becomes solid. It largely absorbs water and other substances from the stool, regaining the bulkiness.
2. The gut health
Haemorrhoids are certain boils that happen over the gut area, specifically the anus. Diets that are high in fiber have properties which reduce developing the haemorrhoids on large scale. At times even small pouches in the colon can cause pain in the anus. Fiber helps in lowering the subsequent risks associated with developing the boils and pouches.
Recent studies have also linked to the link of fiber and reduced colorectal cancer. The reason behind this is fiber being mostly fermented in the colon area. This can be a key role in preventing diseases of the colon.
3. Lowering Total cholesterol
Although much research is needed, certain aspects do point out that fibers help in lowering cholesterol levels. The soluble fibers present in oats, beans and flaxseed have shown to have lowered the overall cholesterol levels in subjects. When tested under control trials, people who have had high levels of low-density lipoprotein tend to have lowered it in subsequent use. Low-density lipoproteins are mostly termed as bad cholesterols, and can largely get to some serious heart ailments. Thus, the intake of fibers has an essential benefit of reducing heart conditions and inflammation.
4. Managing Blood sugar levels in Diabetes
In a population which is mostly affected with diabetes, soluble fiber has a great role to play in improving blood sugar levels. Fiber tends to not get absorbed by the human digestive system, which is why when sugar is intaken, it can largely slow down the absorption and thus improve the blood sugar levels in patients.
Additionally, people who are prone to type-2 diabetes can further improve the resistance of their blood glucose levels avoiding future complication.
5. Satiety and Weight management
Weight management happens with more satiety and vice versa. In short, both aid in providing an essential platform for sustaining a healthy lifestyle. When one tends to be satisfied and full after what he/she eats, they are less likely to binge eat further. Thus, there is less room for junks and more room for whole foods. Additionally, high fiber foods take a long time to be eaten and are often less dense in calories, and more in nutrients, which means more nutrients and fewer calories. Cereal fiber even induces healthy enzymes which are required for a reduction of risk associated with cardiovascular diseases and many forms of cancers.
[su_note note_color=”#efefef”]Also read: Superfoods: Dietary Sources and Health Benefits of Antioxidants[/su_note]