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Fiber is a constituents of carbohydrates that cannot be broken down even when others break into digestible sugar molecules.
Though, it pass via the colon out of the body. There are two recognised type of fiber such as soluble fiber and insoluble fiber.
However, fiber regulate digestion, weight, blood sugar and blood cholesterol levels. The soluble fiber especially is water loving, it can easily turn into gel.
Insoluble fiber does not dissolves, it remains undigested and retained it shape.
Furthermore, fiber can found in various food groups, for example grains, fruits, legumes, nuts as well as vegetables.
Source fiber;
Almond
Black berries
Raspberries
Pears
Broccoli
Spinach
Black bean
Kidney beans
Walnut
Barley
Recommended daily intake of fiber for men below 50 years is 38grams, women above 50 years is 30grams while women below 50 years is 25grams and 50 years above 21grams .
Fiber health benefits include; helping prevent type 11 diabetes, reduce constipation, inflammation, digestion, weight loss, heart health, may prevent cancer and blood glucose levels
Health Benefits, Uses, Type & Source Of Dietary Fiber
1. Prevent Type 11 diabetes
This occurs when there is very low secretion of insulin or insulin resistance by the cells, tissues and muscle cells. However, Dietitians, often recommend high fiber rich foods for type 11 diabetes since it assist regulate blood sugar levels. Moreover, fiber rich foods promote insulin sensitivity by re- activating receptor cells at the muscle, and tissues. Intake of fiber rich foods helps prevent and maintain blood glucose levels.
2. Reduce constipation
Prevention and treatment of constipation required intake of food rich in fiber. Fruit and vegetable are usually recommended, to treat and reduce it effect. Fiber absorbed water, form a bulk, soften the stool, makes it ease for elimination. This is why it is important to drink enough water after consumption of fiber rich foods.
3. Combat Inflammation
Inflammation could result due to persistent obstruction in the arteries, blood vessels, and unhealthy gut flora. Fiber can help reduce cholesterol, build up on the arteries, sanitize the gastrointestinal track, even impact positively on weight reduction.
4. Good For Digestion
Fiber play a very crucial role in human body, by improving digestive system and minimizing indigestion. This is done by cleaning up the digestive track, decreasing difficulties in passing out stool. Remember, fiber absorb water form a bulk and soften stool for ease pass out. Similarly, soluble fiber help maintain the gut bacteria in your bod (1 )
5. Helps In Weight Loss
According to scientists, that eating of fiber rich foods during weight reduction have a promising effect. Fiber makes you feel full when consumed. Similarly, fiber delay onset of hunger, which help reduce amount of caloric intake.
6. Maintain The Heart health
Fiber is very advantageous since it maintains the heart. By preventing excessive cholesterol levels which can lead to stroke, heart attack. It lower cholesterol by improving digestive system that requires cholesterol for breaking down of food. Once the digestive system is maintained, cholesterol is being used up by the liver to produced bile acids, thereby reducing low density lipoprotein-bad cholesterol.
7. Regulate Blood Sugar
Fiber is well-known for lowering blood glucose levels. Several studies have shown that fiber can lower blood glucose levels even glycated hemoglobin- a risk of diabetes. However, those on low sugar diet should supplement with fiber rich foods.
8. Prevent Cancer
Fiber can be helpful in cancer prevention. Research have shown that fiber can effectively prevent cancer. In another study that fiber can combine with bacteria in the colon to form butyrate, a compound responsible for elimination of cancerous cells in the body.
9. Maintains Beneficial Bacteria
Consumption of appropriate amount of dietary fiber is said to improve your gut bacteria. This makes it possible for your body to ensure proper digestion of food and minimize indigestion. Therefore, daily consumption of dietary fiber accelerate elimination of various chronic diseases.
Conclusion
Adequate intake of fiber rich-foods may benefits your digestion and decrease your risk of chronic diseases. Dietary fiber is of different types, the soluble and insoluble fiber. Soluble fiber may reduce your appetite, blood glucose levels, and lower cholesterol levels. Certain foods are packed with dietary fiber including whole fruit, vegetable, cereals and grains.
