Fiber is a natural component of the most fruits and vegetables. The fibrous content is responsible for its texture, for example, the crispness of an apple. Fiber is calorie-free and a diet high in natural fiber is more filling.
Dietary fiber promotes a healthier bowel function by increasing the quantity and quality of stools. Stools passes through the intestines and colon smoothly, reducing the strain of bowel movements. Constipation is avoided by maintaining healthy bowel health. In addition, fiber reduces the time food waste travels through our intestines and colons. This lowers the risk of harmful toxins in food waste coming in contact with the intestinal wall.
Soluble fiber helps to control blood sugar level by slowing down the release of sugars from our food into the bloodstream. This can prevent a sudden increase in blood sugar levels. This is also especially important for people with type 2 diabetes improve to control their sugar levels.
Fiber also lowers cholesterol levels by lowering the LDL-cholesterol or ‘bad’ cholesterol. Our body absorbs less dietary cholesterol when fiber helps bile acids made of cholesterol to pass through the intestine as waste.
High fiber food also helps in weight management generally requires a longer time for you to chew. This slows you down and may make you eat less. If you are trying to lose weight, that’s great news!. Fiber also reduces hunger and satisfy our appetite with the added bulk, making you feel full for a longer period. In addition, it also reduces the risk of certain forms of cancer like bowel cancer and heart diseases. If you are taking many carbohydrate-rich food, you should consider to a high fiber version of it in your meals and snacks. While eating fruits and vegetables are good, we also need to consume whole grains like cereals, wholemeal bread, beans and lentils.
Best dietary sources of dietary fiber:
- Carrots, green leafy vegetables, cabbage and tomato
- Brown rice, whole wheat, wheat bran
- Legumes – peas, beans, lentils
- Apple, orange and pear
- Seeds and nuts
- Psyllium husk, cereal, barley, oat bran
When choosing fiber supplements, be sure to choose one which has a wide range of ingredients like fruits, vegetables and nuts and seeds. In addition to fiber, it provides a wide range of nutrients for a balance nutrition.