High fiber diet is considered to enhance digestion by improving gastro-intestinal health. Other health benefits include fighting constipation and lowering the blood cholesterol levels by improving lipid metabolism. Vegetables and fruits are the most common examples of fiber rich foods, which should be included in the routine diet. Fiber rich diet also helps in weight loss naturally.
Dietary Fiber and Health: Recommended Intake of Fiber
Fiber has an important role to play in the preservation of general well being and avoidance of illness; and supplies the body with innumerable and immeasurable health benefits. A daily intake of 30 grams of dietary fiber is sufficient to prevent disease and promote good health
Dietary fiber comprises of several elements such as - insoluble fiber, cellulose, soluble fiber, inositol, fructo-oligosaccharides and lignans. These elements play a principal part in supporting optimal health.
High Fiber Diet Enhances Digestion: Benefits of High Fiber Diet
Fiber makes certain that the food that has been consumed, is discharged little by little, gradually, from the stomach into the colon. This ensures that the serum glucose level rises slowly and no spiking occurs. Thus, a high fiber diet is of great assistance to diabetics. Also, better digestion promises better absorption of the essential nutrients, thereby, promoting overall health and well being.
In addition dietary fiber is important to have a healthy and optimal equilibrium between the beneficial bacterial colonies and the harmful, disease - producing bacteria within the gut. And, this is what dietary fiber achieves. Fiber boosts the synthesis of the short-chain type of fatty acids, that help reduce the intestinal pH and create a friendly environment for the beneficial bacteria.
Deitary Fiber Increases Stool Mass: Fiber Rich Diet Benefit to Fight Constipation
Insoluble dietary fiber has a strong water - retaining property and this makes the stool softer and bulkier. A heavier stool moves effortlessly through the bowel, and is quickly and without any trouble excreted from the colon.
More over, a soft and bulky stool requires lesser straining. Thus, fiber prevents the incidence of hemorrhoids / piles, directly related to straining during defecation. What‘s more, the passage time of the feces from the intestine out, is drastically cut down.
The stools pass easily and promptly out from the intestine, without any accumulation. When old fecal matter and toxic wastes accumulate in the bowel for long periods of time, the individual is subjected to cancer - producing compounds, like nitrosamines, within the colon. Quick passage diminishes the risk of developing colo-rectal cancer appreciably.
Dietary Fiber Benefit For Weight Loss: High Fiber Diet to Improve Lipid Metabolism
The serum cholesterol level is kept in check by the soluble dietary fiber. Fiber increases the fecal excretion of cholesterol, and prevents the liver from over-producing it. Lowered cholesterol level keeps cardio-vascular diseases at bay.
Fiber helps get rid of superfluous and unwanted weight by - bringing on quick satiety, regulating the blood glucose level, decelerating the eating process and assisting in the elimination of built up toxins and debris from the colon. Fiber is considered highly beneficial for weight loss.
Dietary Fiber Food Sources: Natural Sources of High Fiber Diet
Some of the importance sources of Fiber Rich Foods include,
- Whole cereals, oat bran and Wheat Bran
- Prunes, Pulses, Sea weeds, Guar gum and Flax seeds are important sources of fiber rich foods
- Vegetables and Fruits are brilliant sources of dietary fiber. Consuming these foods raw enhances the benefits of high fiber diet
Incorporating these foods in to the daily diet will produce extensive and remarkable health benefits.