What are the dietary fibers?
Dietary fibers are also known as ‘roughage’. Fiber is a plant-based food component that the body cannot wholly break-down and digest. As it passes through intestines undigested, it helps to keep the digestive system healthy and clean. Removing cholesterol and fibers regulate other harmful carcinogens with natural bowel movements.
Eating dietary fibers helps you more than just keeping you fit. Involving fibers in the diet helps reduce the risk of heart attack, diabetes, stroke, improves your skin health, and helps you lose weight.
There are two types of fibers:
- Soluble fibers: dissolve in water and help reduce bad cholesterol levels and control blood sugar levels. Soluble fibers are found in barley, beans, oatmeal, nuts, citrus fruit, apple, pears, and berries.
- Insoluble fibers: do not dissolve in water and prevents constipation and diarrhea. Insoluble fibers are found in whole grains, cereals, carrots, and tomatoes.
Here are five main benefits of including fiber to your diet:
Soluble fibers are the essential components of a heart-healthy diet. Eating fiber-rich can lower the bad cholesterol level and reduce the risk of metabolic syndrome. The risk of coronary disease, diabetes, stroke, low blood pressure, and inflammation is also reduced. Fibers increase the good cholesterol level and remove the excess weight.
Insoluble fibers reduce the risk of type 2 diabetes. Including soluble fibers to your diet can help to improve the blood sugar levels and slow the absorption of sugar.
According to research, a high-fiber diet helps to prevent colorectal cancer. It is also said that a fiber-rich diet can lower the risk for other digestive cancers such as stomach, mouth, and pharynx.
Fibers help to bulk up the stools and make it easier to pass. A high-fiber diet can reduce the risk of inflammation of the intestine, kidney stones, gallstones, and normalize bowel movement.
Weight loss and Skin health:
Fiber adds bulk to your daily diet, which makes you feel full for a longer time. This helps you to avoid eating frequently and maintain a healthy weight. Since fibers cannot be broken down, they stay for a longer in the stomach, which makes you feel full; this helps you to lose weight. Fiber-rich components such as vegetables and fruits have low calories, which cuts the calorie intake to lose weight.
Yeast and fungus excreted through the skin, form trigger outbreaks or acne. These damages the health of the skin. Consuming fiber, especially plant seeds, remove the toxins out of the body which helps to improve the appearance and health of the skin.
Daily fiber requirement for adults:
50 age or younger 51 age or older
Men 38-grams 30-grams
Women 25-grams 21-grams
Best fiber foods to increase your intake:
- Beans, peas and other legumes
- Dry fruits
- Nuts and seeds
Avoid using refined or processed food that is available in cans and packets in the market. Canned fruits, vegetables, bread, pulp-free juices, non-whole grain cereals, pasta, etc. have low fiber content. After refining the fiber, components are lost. These processed foods are rich in vitamin and iron, but not fiber. Always buy fresh fruits and vegetables for rich fiber content.