Fiber is an important nutrient that your body needs to
function properly. It is found in plant foods, such as fruits, vegetables,
whole grains, and legumes. Fiber does not get digested by the body, but it does
have many important health benefits.
Here are some of the reasons why fiber is very important:
·
Promotes regular bowel movements. Fiber benefits
to keep the digestive system healthy by addition bulk to stool and making it
easier to pass. This can help to avert constipation and other digestive problems.
·
Helps to control blood sugar levels. Fiber can
help to slow down the interest of sugar into the flow, which can help to keep
blood sugar levels stable. This is especially important for people with
diabetes or prediabetes.
·
May help to lower cholesterol levels. Soluble
fiber can help to bind to cholesterol in the digestive tract and remove it from
the body. This can help to lower LDL (bad) fat stages and lessen the risk of
heart disease.
·
May help to protect against cancer. Some studies
have shown that fiber may help to protect against sure types of cancer, such as
colon cancer.
·
May help to maintain a healthy weight. Fiber can
help you to feel fuller for longer, which can help you to eat less and maintain
a healthy weight.
The optional daily intake of fiber for adults is 25-35 grams
per day. However, most people only get about half of that amount. If you are
not getting enough fiber in your diet, there are a few things you can do to
increase your intake.
·
Eat more fruits and vegetables. Fruits and potatoes
are a great source of fiber. Aim to eat at least five helpings of fruits and
vegetables per day.
·
Choose whole modicums. Whole grains, such as coffee
rice, quinoa, and oats, are also a good source of fiber.
·
Add legumes to your diet. Legumes, such as
beans, lentils, and peas, are a great source of fiber and protein.
·
Eat nuts and seeds. Nuts and seeds are a good
source of fiber and healthy fats.
If you are not sure how much fiber you are getting in your
diet, you can talk to your doctor or a listed dietitian. They can help you
create a plan to increase your intake and improve your overall health.
How does fiber work?
There are two main types of fiber: solvable and unfathomable.
Soluble fiber softens in water and forms a gel-like substance. Insoluble fiber
does not dissolve in water and adds bulk to stool.
Soluble fiber
Soluble fiber works by slowing down the absorption of food
into the bloodstream. This helps to keep blood sugar levels even and can also
help to minor cholesterol levels. Solvable fiber is found in foods such as
oats, beans, peas, apples, citrus fruits, carrots, and barley.
Insoluble fiber
Insoluble fiber helps to keep the gastrointestinal system
healthy by adding bulk to stool and creation it easier to pass. This can help
to prevent impairment and other digestive problems. Insoluble fiber is found in
foods such as whole grains, bran, nuts, and seeds.
How fiber works in the body
Fiber passes through the digestive system undigested. In the
small intestine, soluble fiber forms a gel-like substance that slows down the
absorption of food into the bloodstream. This supports to keep blood sugar
levels stable and can also help to lower fat levels. Insoluble fiber improves
bulk to stool and helps it to move through the digestive system more easily.
This can help to prevent irregularity and other digestive problems.
The benefits of fiber
·
The benefits of fiber include:
·
Regular bowel movements
·
Control of blood sugar levels
·
Lower cholesterol levels
·
Protection against cancer
·
Maintenance of a healthy weight
What are three good sources of fiber?
Here are 3 good sources of fiber:
Oats: A 1/2 cup portion of cooked oats contains 4 grams of
fiber. Oats are a good source of solvable fiber, which can help to lower fat
levels and keep blood sugar levels stable. They are also a good source of
protein and iron.
Beans: Beans are a great source of both soluble and
insoluble fiber. A 1/2 cup ration of cooked beans contains 4-8 grams of fiber.
Beans are also a good source of protein, iron, and folate.
Apples: Apples are a good cause of both soluble and unsolvable
fiber. A medium apple contains 4-5 grams of fiber. Orchard apple tree are also
a good source of vitamin C, potassium, and antioxidants.
Fiber is an important nutrient that your body needs to
function properly. It is found in plant foods, such as fruits, vegetables,
whole grains, and legumes. Fiber does not get digested by the body, but it does
have many important health benefits.
Dietary strength is the part of plant foods that your body
cannot digest. It is found in the cell walls of plants and gives them their
structure. Dietary fiber is important for good health because it:
What is fibre in food?
Helps keep you even by adding bulk to your stool and making
it easier to pass.
Helps control blood sugar stages by slowing down the
absorption of carbohydrates into your bloodstream.
May help lower cholesterol levels by required to fat in the
digestive tract and removing it from the body.
May help protect against some types of cancer by binding to
carcinogens and helping to remove them from the body.