Dietary Fiber Importance & Benefits

Dietary Fiber Importance & Benefits – Fiber is a kind of carbohydrate and it is mostly found in fruit, grains, vegetables, nuts, seeds, beans, and legumes. According to the Singapore Health Promotion Board, women should intake 20g and men should intake 26g dietary fibre daily. Today, in this blog, we will discuss the Dietary Fiber Importance & Benefits.

Also, this is an important part of a healthful diet and is extremely necessary to keep the health of gut healthy by lowering the chance of chronic health conditions. Dietary fibres are part of plant foods that the human body cannot digest easily. Those people who consume high-fiber diets have less chance of constipation. Fibers are of two types: soluble and insoluble fiber and both types of fiber are necessary for optimal health.

• Soluble Fibre – This dissolves in water to become gummy or viscous. It promotes the excretion of fatty substances like cholesterol as well as supports the regulation of the body’s use of sugars.
• Insoluble Fibre – This does not dissolve in water but this adds bulk and softness to stools. Also, this promotes bowel regularity.

Incredible Health Benefits of Dietary Fiber

Fruits, whole grains, vegetables, nuts, and legumes are good sources of dietary fiber. If fiber in food then it lowers the risk of several medical conditions. Dietary Fiber has lots of health benefits that we will discuss here:

#1. This Boosts Digestive Health

Different types of fiber work in several ways. Also, this assists you to maintain or achieve digestive health. First of all, soluble fiber and water form a gel in the stomach slowing digestion and curbing diarrhea. On the other hand, insoluble fiber works by absorbing water in the colon as well as bulking up the stool, helping with constipation. So, both types of fiber assist you maintain digestive health and regularity. Apart from this, dietary fiber has a positive effect on gastrointestinal disorders such as:

• colorectal ulcer
• hiatal hernias
• gastroesophageal reflux disease
• diverticular disease
• hemorrhoids

#2. It Improves Immunity & Mental Health

Fiber is an effective prebiotic. Also, this provides food for healthy bacteria that grow in our gastrointestinal system. A healthy gut microbiome improves immunity, gastrointestinal health, anxiety, depression, diabetes, as well as obesity.

#3. This Lowers Diabetes Risk & Effects

Soluble fiber is the best for those who have type 2 diabetes.  Regular consumption of soluble fiber helps to improve blood sugar levels, insulin resistance, and metabolic profiles. Also, this supports stopping the rapid blood sugar spikes by slowing digestion as well as allowing carbohydrates to be metabolized slower.

#4. It Supports With Weight Loss

Fiber also helps with weight loss and slows stomach emptying. If you take a regular intake of fiber then it will keep you feeling fuller for a long period of time that helps you in weight loss. Furthermore, those foods that naturally contain fiber, including veggies, fruits, and whole grains. All these are full of vitamins and minerals and also lower in calories that aid weight loss.

Importance of Dietary Fiber

The human body needs dietary fiber for several reasons because this supports managing weight, enhances gut health, prevents constipation, lowers the risk of heart diseases, type 2 diabetes, and many more. Fiber is very important for children and adults because it supports the body’s use of sugars and helps to keep hunger and blood in check. Every adult and child needs at least 25 to 35 grams of fiber per day for adequate health.

You can add your diet to whole grains, whole fruits, legumes, vegetables, and nuts. Adding dietary fiber to your children’s diet is very important because it can lower blood cholesterol, control diabetes, as well as assist move food through your child’s digestive system. Also, this promotes healthy bowel function as well as protecting against constipation.

Conclusion

Here to conclude, we give you complete information related to Dietary Fiber Importance & Benefits. If you take a good amount of dietary fibre then it can promote good health. So, take dietary fibre per day and keep your health in good condition.

Frequently Asked Questions (FAQs)

Question 1. Is dietary fiber boost heart health?

Answer. Dietary fiber has beneficial effects on various cardiac health risks and it boosts heart health.

Question 2. What are the side effects of consuming too much fiber?

Answer. If you consume too much fiber then it may cause loose stools, bloating, or diarrhea.

Question 3. What are the good sources of soluble fiber?

Answer. The following are the good source of soluble fiber including:

• Beans
• Fruits
• Oats
• Nuts
• Vegetables

Question 4. What are the good sources of insoluble fiber?

Answer. The following are the best source of insoluble fiber such as:

• fruits
• nuts
• vegetables
• whole grain foods