Benefits of High Fiber Intake

You should eat more fiber!! You've probably heard that numerous times. Fiber intake is essential for a human body. It is also referred as roughage. Fibers are a part of plant-based foods such as vegetables, fruits, grains or beans. Fibers can’t break down unlike other food components such as fats, proteins or carbohydrates which the body breaks down and absorbs. Fiber isn't digested by the body. Instead, it passes through the body undigested, keeps the digestive system clean and healthy, eases the bowel movements, and flushes cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: Insoluble and Soluble.

·        Insoluble fiber: - This fiber does not dissolve in water. It is the bulky fiber which helps in preventing constipation. Insoluble fiber can be found in vegetables such as carrots and tomatoes or are found in wheat cereals and whole grains.

·     Soluble fiber: - This fiber dissolves in water and helps in reducing cholesterol and in controlling blood sugar levels. Oatmeal, nuts, beans, apples, barley and citrus fruits contain high fiber in it.

These are numerous benefits of fiber intake. Following are some of them followed:-

Digestive health: - Intake of fiber regularly can improve overall digestive health. Fiber normalizes the bowel movements by bulking up stools and making them easier to pass through the system. Normalizing the bowel movements can help in relieving and preventing both constipation and diarrhea. Eating plenty of fiber can also reduce the risk for diverticulitis which is a condition that causes inflammation of the intestine. It also reduces other risks such as kidney stones, hemorrhoids, gallstones and provides relief for irritable bowel syndrome.

Lowers cholesterol levels: -  Regular intake of soluble fiber can help in lowering the total blood cholesterol levels by lowering low-density lipoprotein. Soluble fibers can be found in oats, apples, barley, and citrus fruits.

Helps in controlling diabetes: - Regular intake of high insoluble fiber in the diet can lower the risk for type 2 diabetes. 

Heart disease: - Intake of soluble fiber is an important element of any heart-healthy diet. Eating a diet which is high in fiber can improve cholesterol levels. Intake of high fiber can reduce the risk of coronary heart disease, metabolic syndrome or stroke.

Beneficial for skin: - Consuming a high-fiber diet can flush toxins out of your body, improving the health and appearance of your skin. Fibers help in avoiding outbreaks or acne.

Weight loss: - Fiber helps in achieving a healthy weight. Foods that contain fiber are generally low in fat, keep you full for a longer time, provide energy and block some of the digestion of fats and proteins. Fiber stays in the stomach longer than other food which helps you in eating less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories. Eating plenty of fiber can also move fat through the digestive system at a faster rate so that less of it can be absorbed.

Preventing cancer: - Fiber consumption can lower the risk for colorectal cancer, but the evidence is not yet conclusive.