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You’ve probably come across countless health gurus and medical practitioners advocating the need for more fiber in your diet. But have you ever wondered what exactly it is and why it is so essential for your health? Let’s break it down.
Parts of plant-based foods that cannot be broken down and absorbed by your body are known as dietary fibers. High-fiber ingredients include nuts, beans, wheat bran, cruciferous vegetables, oats, and many others.
Dietary fibers are of two kinds: soluble (that dissolves in water) and insoluble (that doesn’t dissolve in water). Chemically, both are carbohydrates but their large molecules prevent them from being digestible.
High-fiber food sources contain both soluble and insoluble fibers, although in varying amounts. The important thing to note is that you need both in your diet to reap all the benefits of eating fiber. So, what are they? Take a look below.
1. Improves digestion
Good gut bacteria feed on soluble fibers and some insoluble fibers through the process of fermentation. A good gut microbiome leads to better digestion and better health by secreting essential enzymes and boosting immunity.
2. Helps with weight loss
Eating high-fiber ingredients keeps you feeling full for longer, so you won’t be tempted to snack or overeat. Foods rich in fiber also have fewer calories for the same amount of food, allowing you to stay within your calorie intake limits without having to cut down on portion sizes.
3. Lowers blood sugar and cholesterol levels
Soluble fiber helps reduce LDL or low-density lipoprotein (the bad cholesterol) in the bloodstream. The gel-like soluble fiber stops cholesterol from being absorbed into the bloodstream by trapping it.
Numerous studies have also shown that a diet rich in fiber increases insulin sensitivity, thereby reducing Type 2 Diabetes. When it comes to reducing blood sugar, studies show that insoluble fiber reduces the chance of developing Type 2 Diabetes. High-fiber ingredients also cause a smaller blood sugar spike after a meal when compared to carbs as they have a lower glycemic index.
4. Reduces chronic inflammation
Long-term inflammation or chronic inflammation forces the body to start attacking itself. A number of chronic illnesses such as Alzheimer’s, rheumatoid arthritis, and asthma are caused by chronic inflammation.
Studies have shown that good gut bacteria help to reduce inflammation, which in turn, reduces inflammatory illnesses. Increased fiber intake has been shown to reduce inflammation markers in the blood.
5. Improves bowel health
Regular bowel movement is one of the most widely known benefits of a high-fiber diet. As fiber passes mostly undigested through the intestines, eating more fiber ingredients with your meals bulks up and softens the stool. This helps prevent constipation and makes your bowel movements more regular.
Good bowel health, in turn, lowers the chances of developing diverticular disease and hemorrhoids. There are also a few studies that show a link between a reduced risk of colorectal cancer and a high-fiber diet.
Final Words
Clearly, a high-fiber diet is essential if you want to live a long and healthy life, but you don’t have to start packing every meal with fiber immediately. This may end up causing gas and bloating if you aren’t used to a lot of fiber.
Start slow—replace one item in your meal with high-fiber ingredients. Find out the daily recommended intake of fiber for your gender and age, and slowly work up to it.
Image Credit: Photo by Iñigo De la Maza on Unsplash