What is Fiber and its Benefits

What is fiber?

Fiber is simply a type of carbohydrate or starch or part of plant food that our body can not digest. A food substance that is not digested and absorbed. Fiber is in all plant foods, including fruits, vegetables, nuts, seeds, and grains. All fiber comes from plants, our body cannot digest fiber but fiber gives us many benefits and is essential to good health and growth.

 

Fiber is simply a type of carbohydrate

 

Fiber is a type of carbohydrate that is found in plant-based food such as fruits, vegetables, whole grains, beans, legumes, and nuts and seeds also contains vitamins, minerals and other nutrients that are useful for health. Fiber play a vital role to digestion, it helps the body to move the food through the digestive tract, reduces serum cholesterol and contributes to disease protection.




Fiber benefits

1. Good digestion and regularity

2. Weight management

3. Blood sugar regulation

4. Cholesterol maintenance

5. Reduces the risk of diabetes

6. Lowered risk of heart attack

7. Protects against colon cancer

8. Prevent many diseases



Soluble fiber vs Insoluble fiber

There is two classifications of fiber: Soluble and Insoluble fiber. Both have important benefits for our health.

 

Soluble fiber

Soluble fiber easily dissolves in water. Soluble fiber slowly digests the food and helps to absorb nutrients from food. Soluble fiber help decreases blood glucose levels (Blood sugar). Reduce the rate of sugar absorption. It also helps to lower cholesterol levels.


Some types of soluble fiber


1. Pectin: Abundant in some fruits and vegetables.

2. Beta: Mucilage abundant in psyllium husks, oats, barley, legumes, eggplants.

3. Carrageenans: Mucilage abundant in seaweeds.

4. Gums: Abundant in seeds.

  . Guar gum and gum arabic are common food additives.


Insoluble fiber

On the other hand, Insoluble fiber does not dissolve in water. Insoluble fiber speeds up the movement of food through the digestive system. Insoluble fiber adds bulk to your stool, helping the stool pass quickly through the digestive tract. It clears our digestive system and helps balance intestinal pH.


Some types of insoluble fiber


1. Cellulose: Components of plant cell wall abundant in whole grains, legumes, the skin of fruits and vegetables.

2. Hemicellulose: Often associated with cellulose.

3. Lignins: Do not contain sugars, found in woody parts of vegetables (seeds of fruits, bran, and husk of grains), in carrot and pears.


 

Dietary source of fiber


Mostly Insoluble fiber: Whole grains, vegetables, skin of fruits.

Mostly Soluble fiber: Pulp of fruits, seaweeds, berries.

Both: Legumes, nuts, seeds.

Milk, fish, egg, milk, diary- No significant amount of fiber.


 

Fiber benefits


1. Weight management

Everything you eat is related to your health. If you eat well then your body also gives you a good response. Fiber is important to take in the diet if you are trying to lose weight. With good or proper nutrition, hunger can be controlled and slowed. By eating whole grain with fruits and vegetables feels your body active throughout the day. By taking more fiber into diet hunger is controlled naturally and prevents obesity. It also protects against colon cancer.


Fiber makes our weight managed

2. Good digestion and regularity

Dietary fiber keeps your digestion well and maintains regularity. Fiber diet helps your digestive tract function more quickly and effectively. It is well known that dietary fiber aids a healthy digestive tract. Some types of fiber provide bulking and help with regularity. So, if you want to good your digestion then add fiber to your diet.


3. Maintain cholesterol

Fiber also helps to lower your cholesterol and keeps your heart healthy. The strongest health claim for fiber is its ability to reduce heart disease risks. High fiber diet improves total cholesterol, low-density lipoprotein cholesterol (LDL-C), high-density lipoprotein cholesterol (HDL-C) and triglycerides. It is important to take fiber in the diet to maintain cholesterol and live a healthy maintained life.


4. Reduces risk of diabetes

Fiber is a good thing if you suffer from diabetes. If anyone has type-2 diabetes then you should include high fiber food in your diet, it is a healthy way to control high blood sugar. Type-2 diabetes occurs when your body is not able to remove sugar from the blood. Fiber can be so helpful to control and stabilize blood sugar regulation.


Fiber is a good thing if you suffer from diabetes


5. Lowered risk of stroke

Studies show that increased fiber in the diet lowers the risk of stroke. Consumed at least 25-35gm of fiber per day.

dicreases the risk of stroke

6. Fiber is great for skin

Our skin requires proper maintenance not only through the beauty products but also through the substance we consume. The fiber here plays the role of a broom, cleansing the body and removing all the toxins, excess fat and waste, thus refresh your skin.


 

High fiber foods

The ideal amount of daily fiber intake is 25-35gm per day. Adding too much fiber may cause gas, bloating, cramp, and diarrhea.

Here are some high fiber foods

1. Avocado
2. Pear
3. Broccoli
4. Berries
5. Coconut
6. Oats
 

 

Low fiber foods

Low fiber foods do not have lots of fiber. 

Here are some list of low fiber foods

1. Tofu
2. Fish
3. Eggs
4. Ground Meat
5. Banana
6. White rice








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