Categories: Foods

21 benefits of fiber and sources

Published by
lbobvalla
Advertisements

Discover the 21 benefits of fiber and sources.

Fiber is one of the most important substances you need to maintain your body’s health. It is widely known for its ability to make you have frequent and regular bowel movements. These fibers can be divided into two groups, which are:

Soluble fiber

It absorbs water from food, which slows down the food digestion process.

You could find soluble fibers in oatmeal, oranges, carrots and dried peas.

insoluble fiber

It will add bulk to the stool, which will help speed up the movement of waste through the digestive tract quickly and relieves constipation.21 benefits of fiber and sources

Advertisements

You may find insoluble fiber in seeds, nuts, and dark green leafy vegetables.

Advertisements

So, after you’ve learned about the two different types of fiber, you might be wondering what the exact health benefits of fiber are.

21 Health Benefits of Fiber You Should Know About

1.- Prevent heart disease

The first benefit you might get from getting enough fiber is that you’ll be more likely to prevent heart disease.

There are so many studies that have already proven that fibers could protect you from heart disease.

One study found that the average fiber intake of 26.3 grams per day in these women led to a lower risk of developing heart attack compared to other women who ate fiber less than 26.3 grams.

2.- Prevent diabetes

The next benefit that you could get when you are having enough fiber in your body is that you could be prevented diabetes.

There is a relationship between getting enough fiber and a lower risk of diabetes.

Therefore, whenever you consume fibers, these fibers will slow down and could reduce the absorption of sugar, which will then, without a doubt, lower blood glucose levels as well.

On top of that, there is a published study that suggests fiber from whole grains like cereal, bread, and crackers might be more beneficial for lowering blood sugar levels in the body compared to fruits and vegetables.

Advertisements

3.- Helps to lose weight

You might resist the benefit of fiber in reducing people’s weight. When you are consuming fiber, this fiber expands in your stomach and your intestines as well, which makes your stomach feel full for longer than normal.

As a result, you will eat less and a smaller portion than usual throughout the day.

The soluble type of fiber would form as a gel in your stomach, which then binds sugar, cholesterol, and fats and then carries them through the digestive tract without absorption.

4.- Reduces the possibility of colon cancer

While this benefit of fiber still needs more research due to a lack of scientific evidence, there is a chance that fiber might reduce your chance of getting colon cancer.

Like the fact that some preliminary studies show the promising result of fiber acts as a carcinogen to prevent many types of cancer, especially colon cancer.

But, as mentioned above, this benefit still needs more experiments.

5.- Prevents cholesterol

The next benefit that you could get from the fiber is the fact that it will be more likely to prevent cholesterol disease.

So, as mentioned above, dietary fibers, when these carbohydrates are already in your stomach, will form into a gel, which then binds to fats and cholesterol and carries them to your digestive tract.

Advertisements

Some studies have already indicated that when these fibers bind to both cholesterol and fats, this means that the fiber will lower LDL cholesterol levels in your body.

As you know, LDL cholesterol is widely associated with bad cholesterol which will bring bad effects on the body.

6.- Fight constipation

This has probably become one of the main benefits of fiber.

Fiber is widely known and can prevent constipation.

Not only can it prevent constipation, but it is also very beneficial to treat constipation for each one of you who is already suffering from constipation.

Therefore, it is not absorbed through the gastrointestinal tract, but the fiber may help absorb water and increase bulk in the stool so that it can speed up the movement of stool in the gut through the intestines.

Some studies have also shown that it is very beneficial in preventing constipation.

7.- Release toxins

The next benefit is that the toxins that could be very harmful and bring some bad effects on your body will be released out of the body by the addition of fiber.

Advertisements

So, as mentioned above, it will help add bulk to your stool, and these fibers may also speed up the passage of food through your intestinal tract.

Because the fibers could speed up the passage of food in the intestinal tract, therefore the toxic waste material could also be easily eliminated from your body through the soft stool.

8.- Regulates the intestine

This benefit of fiber is closely related to its benefit in preventing constipation and releasing toxins.

As mentioned above, fiber may help absorb water and thus may speed up the passage of food through your intestinal tract, which no doubt regulates bowel movement.

Aside from stool regulators, fiber can also prevent irritable bowel syndrome.

9.- Prevents stroke

You might be surprised that fiber could also be beneficial in preventing stroke disease.

Many studies have already been done and shown promising results in association with the relationship between fiber and stroke disease.

Therefore, many studies suggest that getting enough fiber in the body can reduce people’s risk of stroke disease.

Advertisements

An intake of 25 grams of fiber per day will be enough to protect against stroke disease. Therefore, you should eat whole grains such as cereal, bread, or crackers for breakfast.

10.- Increase your energy

This benefit of fiber still needs more experiments and research, since the claim that fiber could increase energy still lacks scientific evidence therefore that claim may become a myth today because we don’t know if it’s right or wrong.

But, the fact and theory are that fiber is one of the indigestible forms of carbohydrates, which are derived from foods like whole grains like bread, cereal, and crackers, which are widely known as the common source of energy. to stay energetic throughout the day.

11.- Avoid Gallstones and Kidney Stones

The next benefit that you could get from the fiber is that fiber could protect you from dangerous diseases like gallstones and kidney stones diseases.

So how could fiber protect you from these diseases? Well, as you already know, fiber could prevent a large amount of insulin from entering the bloodstream during the digestion process.

A large amount of insulin is one of the main causes of the creation of gallstones and kidney stones.

12.- Increased Mineral Absorption

The other benefit you may get is that it will increase your body’s ability to absorb more minerals from food, especially calcium.

It has already been proven by several studies.

Advertisements

Therefore, the study conducted by research called Abrams shows that fiber will not only improve your body’s ability to absorb more minerals, but it could also improve bone mineral density in adolescents.

13.- Greater sensitivity to insulin

The health benefits are most powerful for increasing insulin sensitivity.

The next benefit that you might get from having enough fiber in your body is that fiber might increase your body’s insulin sensitivity.

Researchers have already conducted a study showing that enough of it in the body could stimulate the production of hormones called glucagon-like peptide-1 (GLP-1) that are linked to increased sensitivity to insulin in your body.

14.- Increases immunity

The next benefit you could get from having enough fiber in your body is that your immune system will be boosted.

Therefore, many studies have indicated that a sufficient amount of daily fiber intake would be beneficial in boosting your immunity and thus this fiber will protect you from many diseases.

Based on research, fiber could boost your immune system in two ways.

The first is that enough fiber would increase the number of healthy bacteria in the body, just like probiotics.

Advertisements

The second mechanism is that the fiber would also reduce the adhesion of pathogens to the cell walls of the colon, which the fiber would expel from the body through the digestive tract.

Based on research, fiber could boost your immune system in two ways.

The first is that enough fiber would increase the number of healthy bacteria in the body, just like probiotics.

The second mechanism is that the fiber would also reduce the adhesion of pathogens to the cell walls of the colon, which the fiber would expel from the body through the digestive tract.

15.- Fight old age

The next fiber benefit you could get is related to skin health.

Fiber is also widely known for its benefits to your skin, especially if you want to look younger and fresher than before.

Sometimes, it cannot be denied if the sign of skin aging, such as wrinkles or intense pigmentation, would occur on the skin as soon as time passes.

But you could slow it down if you have enough fiber in your daily intake.

Advertisements

Therefore, there is proven evidence that the antioxidants contained in vitamin C would help prevent premature skin aging.

But, adding foods rich in dietary fiber will ensure your body has more time to absorb the nutrients needed for collagen production, which is the beneficial protein for your skin health.

16.- Improves the health of your skin

The next health benefit for your skin from consuming fiber-rich foods is that this fiber would be beneficial in enhancing your glowing skin.

Sometimes, you can’t deny that your skin will be exposed to dirt, dust, and pollution whenever you’re outside.

Those pollutants would certainly make your skin dull and lifeless.

Adding a sufficient amount of fiber would prevent you from this problem.

Advertisements

Specifically, the addition of fiber will protect you from the inside.

The high amount of fiber in the body would make it easier for your kidneys and liver to expel the toxins out of your body easily and thus this will keep your hormonal balance and improve your glowing skin.

Advertisements

17.- Prevents acne

The next benefit of fiber that has been associated with the health of your skin is that fiber would also be beneficial in preventing breakouts on your skin.

As you already know, the main cause of breakouts comes from an unhealthy digestive system.

The problem in your digestive system would cause the visibility of acne and scars on your skin.

Taking the rich food source with dietary fiber could prevent this problem.

As mentioned above the fibers bind to fats, waste material, and toxins and expel them from your body, as those things are the main causes of skin breakouts.

18.- Strengthen the hair follicle

The next benefit that you could get is to maintain the health of your hair, especially to strengthen the hair follicle.

You must often see that people are suffering from hair loss due to the wrong diet.

A sufficient amount of fiber could help you get powerful hair follicles.

Advertisements

So how could adding fiber strengthen your hair follicle? The fiber in the child, as you already know, will slow down the absorption of protein in the body.

As a result, the prolonged absorption of protein can strengthen hair follicles and thus can also reduce hair loss.

19.- Facilitates the production of melanin

The next benefit that you could get from the fiber associated with the health of your hair is the fact that the fiber could facilitate the production of melanin.

Melanin is the substance responsible for the color of your hair.

Sufficient melanin production means your hair will maintain its true color and delay hair whitening.

Therefore, melanin is commonly produced by your body from the intake of high-protein foods such as shellfish.

As you may already know, fiber can slow down the absorption of protein in the body, which will certainly absorb more protein that can produce the melanin that can be beneficial in retaining the color of your hair.

20.- Prevents hemorrhoids

The next benefit that you could get from the fiber is that this type of carbohydrate will prevent you from hemorrhoid disease.

Advertisements

Hemorrhoid disease commonly occurs when you have infrequent bowel movements.

This disease can be painful and we bet you would not experience it again.

Therefore, the easiest thing you can do to protect yourself from hemorrhoids is to get enough fiber, as fiber can add bulk to your stool, which will cause you to have regular bowel movements.

21.- Prevent diverticulitis

The following benefits are the chances of preventing the disease called diverticulitis.

Many studies indicate that the main cause of diverticulitis is a lack of fiber in the body.

Therefore, the diverticulum is commonly forming in the area where the digestive muscles are tight or weakened and that is why constipation is one of the main causes of diverticulitis.

Because constipation causes pressure to build up in the colon, it can also lead to inflammation of the diverticula that are already present in the colon, causing the painful condition of diverticulitis.

The addition of fiber could prevent this disease since the fiber could add bilk to the stool, and therefore this would not make the digestive muscles stretched or weakened.

Advertisements

List of foods that contain high amounts of fiber

So, after you have already known that there are tons of benefits that you could get from fiber, now you might be wondering what kind of foods you need to consume so that you can add some fibers to your body. Fortunately, you can find the top 25 fiber-rich foods by category in the lists below.

•Fruit

•Legumes Nuts and Seeds Meals, Canned Foods and bread Grains

•Vegetables

•plums

•navy beans

•almonds

•Rye

Advertisements

•natural spaghetti

•artichokes

•Pear

•Pinto beans

•pistachios

•bran flakes

•Shredded wheat cereal

•Brussels sprouts

Advertisements

•Mango

•Beans

•peanuts

•wheat bread

•qinoa

•Broccoli

•Apple

•baked beans

Advertisements

•Walnuts

•Tomato paste

•Wild rice

•soy beans

•raspberries

•Lentils

•pecans

•canned pumpkin

Advertisements

•Oatmeal

•Spinach

Fiber Warnings and Precautions

Well, while we must agree that fiber could give you tons of benefits, we need to agree that taking everything in excess is not good, and fiber intake is no exception. Therefore, you may need to see the precautions and warnings related to fiber intake.

Diarrhea

Excessive fiber intake could lead to diarrhea because as already mentioned in the benefits section, fiber could speed up the movement of food through the intestinal tract.

If you are consuming too much fiber, it will cause the movement of food to become too fast and your body can’t deal with it as a result, watery stools could occur leading to diarrhea.

abdominal cramps

Taking too much fiber could also lead to abdominal cramps as too much fiber will delay the absorption of food, which can sometimes make you feel some discomfort and cramps in the abdominal area.

bowel gas

This is also the most common thing you would feel when you are eating too much fiber in a short period.

The excessive amount of fiber will commonly cause intestinal gas and bloating in your stomach.

Advertisements

This bloating and intestinal gas occurs due to the natural reaction of bacteria in your digestive tract to fiber.

Therefore, you need to consume fiber wisely to avoid bloating.

Now you know that fiber is really good for your health. But, remember that you need to consume fiber wisely and gradually so that you get the full benefit of fibers. So finally, stay healthy with fiber.

Advertisements
lbobvalla

Sponsored links
Share
Published by
lbobvalla

Recent Posts

  • Skin care

Benefits of kiwi for skin

Discover the benefits of kiwi for the skin. The benefits of kiwi for the skin… Read More

1 week ago
  • Articles

7 benefits of kimchi

Discover the 7 benefits of kimchi. Kimchi is the quintessential Korean food. They eat it… Read More

2 weeks ago
  • Tea

15 health benefits of almond leaf tea and side effects

Discover the 15 shocking health benefits of almond leaf tea and side effects. Almond leaf… Read More

2 weeks ago
  • Tea

15 benefits of green tea with honey and side effects

15 health benefits of drinking green tea with honey and side effects. Drinking green tea… Read More

2 weeks ago
  • Tea

15 Benefits of lipton tea and side effects

Discover the 15 shocking health benefits of drinking lipton green tea and side effects. You… Read More

2 weeks ago
  • Weight loss

10 everyday tips to lose weight fast and easily

Today, we are going to show you the 10 everyday tips to lose weight fast… Read More

2 weeks ago