Health Benefits of Fiber

Fiber is an important part of a healthy diet. Fiber is considered indigestible carbohydrates that aids in digestion. It cannot be broken down by digestive enzymes and cannot be absorbed by the body.

A high fiber diet helps prevent constipation and may decrease risk of colon diseases. It is highly recommended for people to fight off or manage diabetes, heart disease and high blood pressure.

There are two types of fiber:

1. Soluble fibers are those that dissolve in water. They are found in all plant foods like peas and beans. They are found in oats, barley, rye, in fruits particularly apples, bananas and berries. They are also found in vegetables like broccoli and carrots, and in root vegetables like potatoes, yam and in onions.

2. Insoluble fibers include whole grain goods like bran, nuts and seeds. Included in this category are vegetables such as green beans, cauliflower, zucchini and celery. Insoluble fiber is found in skin of some fruits like tomatoes.

When we eat fiber, there are many benefits. First of all, it curbs overeating. When you chew on an apple, for example, you are required to chew more. This prolonged chewing satisfies the appetite already. Fiber stays in the stomach longer, absorbs water, swells and makes the eater feel full.

Fiber is advised for those with diabetes because it absorbs sugar from the intestines. There could be a steadiness in the blood sugar and lessens the ups and downs of insulin secretion.

Taking a high-fiber diet is a good way to control weight because it helps the body store less fat. Furthermore, this kind of diet lowers blood levels of the harmful type of cholesterol (LDL) without lowering the good cholesterol (HDL).

As mentioned above, fibers (particularly the insoluble type) help prevent constipation because of these foods sponge effect in absorbing a lot of water into the stools, making them soft and bulky. Increasing the consumption of insoluble fiber lowers the risk of colon cancer.

Keep in mind that fiber is a family food. They are good for older individuals with aging bowels, but it is also important for school-age children. Fiber aids in making the sugars more stable, thus making children more likely to behave and learn better.

If you want to be recall the food that are high in fibers, always remember these tips:

1. The 3B's: bran, bean and berries. A serving of bran plus one serving of beans each day will give you over half of the fiber that you body needs.
2. The 4A's: apples, artichokes, apricots and avocados.
3. Eat a variety of foods and do not rely on fiber supplements.
3. Increase your fiber intake gradually.
4. Take about 25 to 35 grams of fiber every day
5. Limit your intake of processed food.