Why Is Fiber Essential?

Dietary fiber is the carbohydrate portion of plant-derived food that the human digestive tract cannot break down. Also referred to as roughage, fiber is classified into two categories based on the ability to dissolve in water. Soluble fiber dissolves in water and is found in oats, peas, beans, apples, citrus fruits, and barley. Insoluble fiber remains undissolved in water and is found in wheat bran, nuts, whole-wheat flour, and vegetables, including cauliflower, green beans, and potatoes. Both types of fiber have important health benefits.

What happens to fiber in the digestive tract?

Fiber has a unique function in the digestive tract. Following ingestion, fiber adds bulk and weight to the diet, enhancing fullness or satiety and helping manage a healthy weight. Additionally, by adding mass to the digestive tract, fiber promotes the movement of material through the digestive system, improving regularity and preventing constipation. Fiber also absorbs water like a sponge in the digestive system, enhancing peristalsis and contributing to regularity as well.

Health benefits of a high-fiber diet

In addition to the myriad of features optimizing gut health, fiber also has some added benefits in staying healthy. The soluble fiber in black beans, lima beans, brussels sprouts, and sweet potatoes has cholesterol-lowering capabilities. High-fiber diets reduce LDL or bad cholesterol levels, high blood pressure, and inflammation. Soluble fiber also interacts with sugar absorption, helping regulate blood sugar levels, which is particularly important for diabetes control. Research has shown that high-fiber diets containing cereal fiber in bran, wheat bread, and brown rice reduce the risk of developing type 2 diabetes. High-fiber diets are also linked to lowering cancer risk.

Experience the health advantages of fiber

Dietary research suggests that daily fiber intake should be 25-30g from food sources. Adding five servings of fruits, vegetables, and whole grains daily can achieve the recommended daily intake. This amounts to around 2.5-3C of fruits and vegetables and 3 servings of whole grains. Fiber supplements are also an option but lack essential phytochemicals in food sources like brightly colored fruits and vegetables. These are helpful antioxidants that improve overall health by neutralizing harmful free radicals.

Unlock the rewards of daily fiber

Diets high in fiber, a plant-based undigested carbohydrate, furnish many health benefits beyond staving off constipation and improving regularity. Fiber-enriched diets lower blood cholesterol, improve blood sugar control, and reduce the risks of developing type 2 diabetes (T2D), cardiovascular disease, and cancer. Fiber also aids in weight management by allowing the body to feel fuller faster. The best sources of fiber are fruits, vegetables, whole grains, beans, nuts, and seeds. Incorporate 25-30g of fiber daily to unleash health benefits, fortify the body’s natural defenses, and experience vitality and overall well-being.