Health Benefits Of Fiber - Tips To Eat More Fiber Food. Did You Know That 90% Of People Don't Eat Enough Fiber? Because Of The Importance Of Fiber This Is Quite Worrisome. How Can You Ensure That You Eat Enough Fiber Daily? Discover All Info About Fiber Here.
What Are Fibers?
Fibers are forms of carbohydrate that cannot be digested or absorbed in your gut. Therefore, most fibers end up in the intestines almost intact. Though this may not sound like something pleasant, but the fact is that your gut is very pleased with it.
Fibers can not be left out of the important factors needed for the proper functioning of the intestines and a smooth bowel movement.
There are 2 main types of fibers.
The main types of fiber are fermentable fibers and non-fermentable fibers.
The Fermentable Fibers
Fermentable fibers are those categories of fibers that are finally broken down by bacteria in the large intestine. These are important source of food for the Good bacteria in the intestines and the cells in the intestinal wall.
During the breakdown of the fibers, important energy that is needed for these cells is released. Also, fermentable fibers keep food passing through the intestines smoothly and promoting good flow this ensures good and proper bowel movements.
The Non-Fermentable Fibers
The non-fermentable fibers are those fibers that cannot be broken down by the intestines. While they remain intact, the fermentable fibers allow them to absorb moisture in your gut, making your stool supple and soft. Though the Non-fermentable fibers do not provide energy, but do contribute to a good bowel movement.
Why Are Fibers Very Important?
To please your bowels very much, eating enough fiber is very important. Fibers ensure that your intestines remain healthy to enables them do their work better.
Research Reveals That Fiber Has Some Positive Effects On Our Health:
1. Fiber Has A Positive Effect On Bowel Movements
One of the important functions of fiber is to absorb the water in your intestines as a kind of sponge, thereby making your stool soft and supple. Therefore it is important to drink enough water every day, in oder not to experience constipation due to lack of sufficient water.
2. Fiber Gives Someone The Feeling Of Fullness
The feeling of fullness is another importance of fibers. Because it gives you that feeling that you are full you become less likely to ask for food sooner which is very useful if you want to lose weight or maintain constant weight.
3. Fiber Lower The Risk Of Cardiovascular Disease
Fiber Ensures The Reduction Of Bad Cholesterol (LDL cholesterol) which is the major cause of the cardiovascular disease by regulating the cholesterol and reduce Bad Cholesterol.
4. Fiber Reduces The Risk Of Type 2 Diabetes
Fiber reduces the chance of you having type 2 diabetes by ensuring that carbohydrates are absorbed more slowly, helping in such a way that your blood sugar rises and falls more slowly.
5. Fiber Lowers The Risk Of Colon Cancer
There are strong indications that eating high fiber helps people have 15% less chance of colon cancer than people who eat (too) little fiber.
What Are The Sources Of Fibers?
The Follows Are Examples Food Where Fiber Can Be Found:
i. Fruit and vegetables (e.g. mangoes, pears, oranges, broccoli and carrots)
ii. Potatoes
iii. Whole grain cereal products (e.g., whole grain bread, whole grain crackers, rye bread, whole grain pasta, and brown rice)
iv. Breakfast cereals
v. Legumes (e.g. kidney beans, chickpeas, kidney beans and lentils)
vi. Nuts and seeds
Animal products, such as meat, fish and dairy, do not contain fiber.
How Much Of Fiber Do You Need Daily?
We have already talked about sufficient fiber several times, but how much fiber does your body actually need? The Nutrition Center recommends eating about thirty to forty grams of dietary fiber per day.
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