The Benefits of Fiber in Diets Are Far Reaching
by Keving Cheng
Fibers is the part of plant food we can't digest or absorb. Fiber has no calories and is
not recognized as essential nutrients. However, it seems the very makeup of fibers is
the key to its healthy benefits.
Daily fiber has a natural blend of concentrated dietary fiber. It provides soluble and
insoluble fibers, each of which have a role in metabolism and health protection.
Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley,
citrus fruits, strawberries and the edible part of apples. Foods high in insoluble fibers
include whole bran, rye, rice, barley, most other grains, cabbage, beets, carrots,
Brussels sprouts, turnips, cauliflower and apple skin.
Soluble fiber, such as gum and pectin, can dissolve in water. They can be found
throughout the structure of plants. During digestion, these fibers from a moist,
slippery mass that not only gives us the feeling of fullness, but acts to slow the
absorption of excess carbohydrates. They can also absorb and get rid of bile acids,
cholesterol, sugar, and the toxic materials found throughout the bowel. By doing this
soluble fibers act to nourish bowel walls and regulate cholesterol synthesis in the liver.
Insoluble fiber, such as cellulose, hemicellulose and lignin, do not dissolve in water.
They are concentrated in the seed bran, husks and stems of lants. These fibers pass
through the GI tract largely unchanged. This is the type of fiber that acts to "sweep"
out the bowel, helping to flush and cleanse the systems, a proved remedy for
Fiber can be effective in the management of blood lipids by lowering the "bad"
cholesterol levels, raising "good" cholesterol levels, and strengthening diseased
hearts. The soluble fiber binds cholesterol as it moves through the intestinal tract.
Since the fiber is not absorbed, the bound cholesterol is not absorbed, and out with
the stool it goes. High fiber intake can also significantly lower the risk of heart attack.
Fiber can improve diabetes already diagnosed, as well as reduce the risk of diabetes.
Fibers is beneficial to both type 1 and type 2 diabetes. When someone with type 1
diabetes eats soluble fiber, the fiber coat the lining of the stomach and delay its
emptying. Sugar absorption is slowed after a meal and the amount of insulin needed
is often lowered.
Fiber can actually help prevent type 2 diabetes. Eating a high fiber diet can keep us
away from fried, fatty foods that can pack on the punts. High fiber diet are loaded
with fruits and vegetables, which are also low in calories..
Fiber can help us lose weight. Eating large amounts of fiber keeps us from eating
large amounts of high calories and fatladed ice cream sundaes, fettuccini alfredo and
deluxe pizzas. High fiber foods make us feel fuller since fibers take up space in the
stomach, making our total food intake less. Since high fiber foods are low in fat, not
only do we take in less volume, we take in less food fat too.
Fiber can strengthen our immune systems. Eating a high fiber diet can actually make
white blood cells stronger and more effective for disease fighting. As a result, a high
fiber diet can improve our immune system and protect us from diseases we might
catch, such as cold and flu, as well as disease that start in our cells, such as cancer
and autoimmune diseases. When we eat fiber, its bulk fills our stomach and leaves
little room for foods containing fat. The less unhealthy fat we eat, the lower our
chances are for developing cancer.
Fiber can keep our bowels healthy and relieve constipation by re-establishing the
proper balance of intestinal flora (healthy bacteria). They provide a mechanical
stimulus for the bowel, which promotes a healthy digestive tract. If we mostly eat
foods low in fiber or no fiber, the muscles that make up our colon walls don't have to
work very hard to move the fecal matter through the system. The colon walls get
lazy, lose their shape and weaken. Weak colon walls can develop pockets where
stool gets caught and bacteria grow, causing serious infection. A high fiber diet keeps
our colon's muscles fit.
Constipation is most often caused by the lack of fiber. Insoluble fiber keeps bowel
movements large and soft. Large and soft stools are easier to ass and help prevent
hemorrhoids too. Fiber can help us eliminate toxins by moving through the bowel
About The Author
When choosing the natural route, visit .
While we know eating whole grains
and fiber is good for us, most of us
don't get enough. Adults in America
today manage to eat about 15
grams of fiber each day, just half of
the recommended amount. In a
world full of highly processed foods, it
can be difficult to get the fiber we
Fiber plays an important role in our
daily diet. Some new fibers
supplements provide a significant
amount of healthy fiber in chewable
tablets and can give us added
benefits not found anywhere else.
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|These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.
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