Fiber might be associated with dry bran flakes and regularity, but this nutrient has other roles to play promoting health and decreasing your health risks.
Fiber represents carbohydrates in food such as grains, fruits, vegetables, beans, and nuts, and can be divided into two types. Soluble (can be dissolved) and insoluble (cannot dissolve)
Reduces Constipation
Fiber is an undigestive carbohydrate present in plants consisting of soluble and insoluble forms. Its soluble waer dissolves to produce a gelatinous texture to relieve constipation while its insoluble form adds weight to stool. Adequate intake or consumption of fiber has been found to lower risk factors of heart, high blood pressure, gastrointestinal disorders and even some types of cancer.
Research indicates that those who consume enough dietary fiber recommend proper bowel movement which is an important factor in preserving the colon’s health and preventing constipation that is reoccurring. A study by a group of researchers in 2020 discovered a strong relationship between eating 30 grams of fiber on a daily basis and the decline in diverticulitis, a medical condition, where the inner surfaces or pouches of the colon become inflamed or infected leading to diverticular disease and pouches attaching to the colon causing the infection.
Managing their diet is also an integral part of controlling irritable bowel syndrome. To control a sudden flare-up of symptoms, consult your doctor about the possibility of reducing fiber content until your gastrointestinal system has settled down.
Reduces likelihood of getting a heart disease
The soluble fibre from whole plant foods like beans (pinto, kidney, black and lima), nuts (almonds and chia seeds), oatmeal, bran and fruits, has complex carbohydrates which are digested slowly and also lower cholesterol and triglycerides while increasing healthy bacteria in the gut.
A study published in the Journal of Translational Medicine in 2022 showed that simply increasing the intake of fiber in one’s diet had the effect of reducing the risk of death from heart disease or any other cause without relying on any drugs.
Aim for a minimum fifteen grams of fiber daily in your meals. To help achieve this goal, try to increase your intake of fresh and dried fruit, whole grains, vegetables, legumes, seeds, and nuts. Especially when you are switching to a more fiber-rich diet, make sure to do so rather gradually while drinking plenty of fluids. A rapid increase in such habits can cause gas, bloating, or even constipation. Also, add other sources such as fish, chicken or beans which may be more fiber resistant into the mix.
Reduces the possibility of getting diabetes.
Fibre rich nutritional options might help manage type 2 diabetes by regulating one’s sugar levels and preventing any risk of heart diseases. Research conducted on two hundred diabetic and hypertensive subjects revealed that researchers prescribed them diets detailing the amount and type of food to be consumed. Post the study, subjects were analyzed again after a span of six months to see the changes made by the diets.
Provides a mechanism to neutralize excess estrogen by binding with them and letting your system clear off the unhealthy components faster. Also assists in getting rid of toxins in one’s body by enabling better clearance from the stomach.
Fiber rich diets will be inclusive of various colors of plant sources like grains, vegetables, fruits, beans, nuts and seeds. Additionally, one shall consume enough fluids in form of water which aids digestion. It allows your body to gradually adapt to the change: remember that an abrupt increase in fiber may result in bloating and flatulence. The Lifestyle Medicine providers in your locality can help you with the support needed to increase the consumption of fibre in your diet.
Decreases the chances of some sorts of cancer
As a result of ongoing research, various benefits of dietary fiber which is a non-digestible substance derived from plants is being discovered. It is also known that the abundance of fiber in food improves the composition of gut bacteria, leads to lower weight and blood sugar levels, reduces inflammation, and promotes the wellbeing of the colon. Fiber is classified into two broad categories – soluble and insoluble fiber. Since many food sources are rich in both types of fiber, it is advisable to consume a broad range of natural soluble and insoluble food sources for optimal benefits.
In order to take the full benefit out of fiber, it is advisable to make changes to diets gradually over time. This would help in preventing sudden digestive problems such as gas, bloating and cramps due to rapid increases. To avoid this, try to consume around 25 grams of fiber from raw fruits, vegetables, nuts, etc., and drink a lot of water when making changes in your diet; avoid fiber rich juices, as most of the fiber is lost during the juicing process. As for cooking, add cooked vegetables when preparing stews or soups to enhance its nutritional content.
Aids to weight loss
Fiber aids in the intestinal tract by creating healthy gut bacteria and assisting in the removal of fats and toxins. It also lowers the amount of food consumed, and hence, helps maintain or reduce weight.
Both soluble and insoluble fiber help to create a sense of fullness, reducing the total rate of consumption of calories. Each type works differently; ether one soluble fiber is fermented in your gut which results in short fatty chain acid being produced, elevating the levels of hormones peptide YY and GLP-1 that are responsible for feeling full; or the other insoluble fiber slows down the pace of food in the digestive system, thereby creating a filling effect, reducing the chances of overeating.
The most effective way to boost fiber consumption is by consuming more and more whole food. Pick fruits and vegetables that have edible skins and seeds, choose whole grains rice and other grains instead of the refined ones, add beans and legumes into main meals and snacks such as whole-grain crackers or protein salads into snacking habits, while also being careful that some people might not cope well with a rapid increase in fiber intake and thus it is advisable to increase intake gradually.
