Health Benefits of Dietary Fiber
June 30, 2009
Fiber props up the wavelike retrenchments in body that keeps foodstuff moving all the way through the intestine facilitating the smooth passage for waste. Fibrous materials bypass through the intestine undigested. A fiber rich diet results in a bulky, malleable stool that passes throughout the bowel effortlessly and swiftly.
A softer and bulky stool assists in prevention of constipation and strain ore. Fiber is further sorted into two categories that are soluble fiber and insoluble fiber, respectively.
Soluble fibers are found in citrus fruits, beans, oat, barley etc and whole wheat flour, wheat bran, nuts, vegetables are few examples of insoluble dietary fiber.
It is necessary to increase the intake of dietary fiber gradually. A sudden increase could lead to bloating, stomachache and acidity problems. The intake of fiber rich diet should go together with plenty of water or fluids to gain maximum out of it.
Most of the dieticians recommend that the daily requirement of fiber in men’s body is limited to 22-25 gm whereas the daily requirement of fiber in females is relatively high at 31-38 gm. Given below are some health benefits of dietary fibers that a person can gain by including fiber rich foods in daily diet.
Prevents constipation – Dietary fiber amplifies the mass and extent of stool and makes it softer leading to reduced risks of constipation. The dosage of fiber given to an individual experiencing watery stools assists in immediate relief due to fiber’s nature to absorb water from waste.
Reduced Risks of Digestive Conditions – Daily consumption of fiber rich diet diminishes the risk of precise disorders like hemorrhoids, petulant bowel syndrome and the diverticular disease.
Reduces Cholesterol – The increased consumption of soluble fibers assists in condensing low density lipoproteins which further leads to reduced cholesterol levels in body.
Controls Diabetes – Soluble fibers lowers the absorption rate of glucose in body. As per the research works done by health experts, it was revealed that the sufficient consumption of fiber rich diet controls the type 2 diabetes.
Prevents Cardiac Diseases – In accordance with a study published in American Journal of Clinical nutrition, it was learned that the sufficient supply of fiber to body results in dramatically lowering of C-reactive protein. CRP has been identified to play a crucial role as an independent predictor of cardiovascular as well as diabetic diseases.
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