Health Benefits You Get When You Eat Fiber

You have probably heard that fiber is good for your health. Well it is and you are about to learn why. Fiber is a combination of different substances found in plants. It comes in the form of soluble fiber and insoluble fiber, both of which keep your health in good shape. The difference between the two is soluble fiber melts into a fluid when it is mixed with water, but insoluble fiber is not affected by water this way.

 

When soluble fiber is consumed, it transforms into a tacky substance that adheres to poisons and removes them from the body. Insoluble fiber goes right through the body when it is eaten, which is why it prevents constipation. Fiber has a number of other health benefits too.

 

1. Low Cholesterol

People who have an elevated LDL level may be able to bring their bad cholesterol down with the help of soluble fiber. With regular consumption, cholesterol can be reduced by 5 percent and up to 10 percent. Foods that contain a high amount of soluble fiber include oat bran, beans, lentils, oranges, grapefruit, peas, apples, and high-fiber cereal.

 

2. Regulation of Blood Sugar

People with diabetes have a high amount of sugar in their blood. Fortunately, increased fiber consumption can lower the amount of glucose going into the bloodstream. In order to get this health benefit from fiber, you should consume complex carbohydrate foods such as potatoes, whole grain pasta, brown rice, beans, barley, and oat bran.

 

3. Protection From Cancer

Estrogen has been known to cause breast cancer, but a diet that is made up of plenty of fiber-filled fruits and vegetables like apples, bananas, broccoli, Brussels sprouts, cabbage, cauliflower, and carrots lowers a woman’s level of blood estrogen. Whole wheat breads and cereals as well as whole grains also bring the level down. Fiber offers protection from endometrial and colon cancer too, and men who eat plenty of fiber have a reduced risk of developing prostate cancer.

 

4. Relief From Intestinal Disorders

People who have diverticular disease can turn to fiber for relief. When there is a lot of fiber in the diet, the fiber absorbs water and acts as a stool softener. This makes bowel movements regular and abdominal cramps less painful. Those who suffer from irritable bowel syndrome or a mild case of inflammatory bowel disease can also get relief from constipation and diarrhea with the help of fiber. Your doctor will be able to tell you just how much fiber you need.

 

5. Weight Loss

Since there’s such a small amount of calories in fiber, and because fiber gives you a feeling of fullness, losing weight is an easy thing to do when you put fiber in your diet. Another great weight-loss feature fiber has is it cannot be digested. Eat more fiber foods if you want to lose weight and for all the other reasons mentioned.

 

The amount of fiber that is recommended to be eaten every day is 25 grams minimum, but don’t start eating that amount right away because you could get cramps, flatulence, bloating, and diarrhea if you do. Add fiber to your diet slowly, and if you feel any adverse reactions, consult with your doctor. What’s also important when you consume fiber is to drink between 64 to 80 ounces of water a day. Without enough water to hydrate the fiber in your body, you could become constipated.[dfads params=’groups=-1&limit=1&orderby=random’]

References:

“Natural Medicines and Cures Your Doctor Never Tells You About”; FC&A; 1995

 

“Prescription for Nutritional Healing, Four Edition”; Phyllis A. Balch, CNC; 2006

 

“Age Erasers for Women”; Editors of PREVENTION Magazine Health Books and the Rodale Center for Women’s Health”; 1994

 

“Disease Free”; Matthew Hoffman, William LeGRO and the Editors of PREVENTION Magazine Health Books; 1993

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