Health
Benefits of Regular Dietary Fiber
Nutritionists and diet experts consider
the following to be the principal benefits of including regular fiber
(roughage, non-starch plysaccharides) in our daily diet. See also Fiber
RDA and Sources
A. Health Benefits of Insoluble Fiber
Less Constipation
Taken with sufficient fluids, foods which are high in insoluble dietary
fiber cause food to pass more quickly through the intestinal tract, while
producing a soft bulky stool, leading to a reduced risk of constipation,
especially in middle age and later.
Reduced Risk of Intestinal Diseases
In the process, these high-fiber foods help to reduce the risk of intestinal
cancers, as well as digestive infections like diverticulitis, and irritable
bowel syndrome (IBS).
Better Weight Control
When combined with fluids, high fiber foods tend to swell in the stomach
causing a feeling of fullness. This helps to reduce hunger pangs and calorie-intake
for better weight control.
B. Health Benefits of Soluble Fiber
Good for Heart Health
Foods high in soluble fiber help to soak up LDL cholesterol in the bloodstream,
thus reducing the risk of arterial deposits and possible heart attacks.
Better Blood-Glucose Control
Studies show that soluble fiber also helps to retard the absorption of
sugar in the gut, which helps to stabilize blood-glucose levels, which
is good for diabetics, those who suffer from insulin insensitivity and
obesity.
Possible Absorption of Dietary Fat
There is some evidence to suggest that soluble fiber may also help to
prevent the absorption of small amounts of fat, leading to fewer calories
being absorbed and improved heart health.
Drink Plenty of Fluids with Fiber
When adding fiber to your daily diet, make
sure you drink extra fluid. Otherwise there is an increased risk of digestive
discomfort, including increased constipation.
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