Fiber promotes regular bowel movements by increasing stool volume, making bowel movements easier and reducing the chance of constipation. Soluble fiber, found in foods like oats and beans, absorbs water and forms a gel-like substance that helps regulate the digestive process. Insoluble fiber, found in whole grains and vegetables, helps move substances through your digestive system more efficiently.
- Supports heart health
A high-fiber diet is associated with a lower risk of heart disease. Soluble fiber, in particular, helps lower blood cholesterol levels by binding to cholesterol in the digestive system and removing it from the body. This lowers “bad” LDL cholesterol, which is a risk factor for heart disease. Additionally, fiber-rich foods are often low in fat and calories, which support heart health by contributing to better weight management and reduced inflammation.
- Aids in blood sugar control**
Fiber, especially soluble fiber, helps slow the absorption of sugar and helps regulate blood sugar levels. This is especially beneficial for people with diabetes or at risk of developing diabetes. A diet rich in high-fiber foods can help prevent blood sugar spikes, improve insulin sensitivity, and improve long-term blood sugar control.
- Helps with weight management
Fiber-rich foods are usually more filling than low-fiber foods, making you feel fuller for longer. This reduces your overall calorie intake and helps with weight management. High-fiber foods are also generally less processed and less energy-dense, meaning they contain fewer calories per gram and can help with long-term weight management.
- Reduces risk of certain diseases
A diet high in fiber is associated with a lower risk of developing certain chronic diseases, such as type 2 diabetes, colorectal cancer, and cardiovascular disease. Fiber found in whole grains, fruits, and vegetables has been shown to promote a healthy gut microbiome, leading to lower inflammation and disease risk.
- Supports gut health
Dietary fiber is also essential for maintaining a healthy gut microbiome. Certain types of fiber, known as prebiotics, act as food for beneficial gut bacteria, helping them grow and supporting overall digestive health. A healthy balance of gut bacteria is critical for a strong immune system, mental health, and nutrient absorption.
conclusion
Including the right amount of fiber in your daily diet is key to staying healthy. Depending on age and gender, adults are recommended to consume about 25 to 38 grams of fiber per day. By focusing on whole, plant-based foods such as fruits, vegetables, whole grains, and legumes, you can easily meet your fiber needs, improving digestion, heart health, and weight management, and improving your diet. Risk of disease is reduced.
Publisher: May Healthy Lifestyle
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