Not only is fiber essential in your meal plan, it is also important in its components and in the way it positively works in your body.
Huffingtonpost.com says that “dietary fiber is comprised of carbohydrates that cannot be digested by humans.” There are two types of fibers including soluble and insoluble, both of which get digested differently and benefit the body in different ways, which you can see below.
1 – Reduces bad cholesterol levels
Soluble fiber binds to LDL, the bad type of cholesterol, before exiting your body. This prevents your arteries from clogging up and improves your cardiovascular health.
2 – Prevents strokes and heart diseases
As a result of its cholesterol-lowering properties, consuming the right amounts of fiber can reduce the risk of strokes and other heart diseases.
3 – Regulates blood pressure
Based on several studies conducted, a more fibrous diet lowers both the top and bottom blood pressure readings.
4 – Aids in Weight loss
Since both soluble and insoluble fibers take a longer digestion time, they make you feel full for longer, which might help you in eating less. According to straighthealth.com, “if you eat 300 calories of a food low in fiber, you’ll get hungry a lot quicker than if you had eaten food that was 300 calories but high in fiber.”
5 – Treats constipation and diarrhea
Medicalnewstoday.com says that insoluble fiber cleanses the colon and “promotes regular bowel movements and prevents constipation.” Furthermore, soluble fiber treats diarrhea since along the way, soluble fiber absorbs some moisture from the colon, treating diarrhea.
6 – Regulates blood sugar
Fiber slows down glucose absorption since it allows glucose to get released more slowly into the bloodstream. Furthermore, since it aids in weight loss, it can drastically help people with type 2 Diabetes.
7 – Prevents Kidney stones and Gallstones
Since fiber promotes slower glucose absorption, it also promotes less insulin to be released at once into the bloodstream. Naturalnews.com also states that large insulin surges are the “leading contributor to the creation of gallstones and kidney stones,” so fiber helps tackle this issue and prevent their formation.
8 – Prevents cancers
Insoluble fiber helps maintain a correct PH in the intestines, which prevents the creation of colorectal cancer. It also flushes out the toxins from your body, preventing even further diseases.
Fiber is found in a variety of foods including beans, lentils, brown rice and breads, berries, leafy vegetables, nuts (especially pinon nuts, almonds, and flaxseed), squashes, zucchinis, sweet potatoes, avocadoes, other vegetables and fruits such as apples, bananas, pears, figs, prunes, and many other foods.
The recommended daily intake of fiber is 25g for women and 38g for men, so go ahead and start incorporating some fiber in your diet!
By: Luma Kudsiova