In this article, we are going to discuss the different health benefits of dietary fiber. Can this really be beneficial for the health, in general? Give this article a read and you will know!
When something is wrong with your digestion, your doctor recommends you to eat foods rich in Dietary Fiber. When you want to lose weight and be ready for your summer getaway, adding Dietary Fiber-rich cereal in your diet is a must. If you analyze the two instances I mentioned above, you can see the big impact of Dietary Fiber in everyone’s lives. Who can’t live without it right? Obviously, the health benefits of Dietary Fiber are already known by many people. However, some of its health benefits are not yet unraveled and that is another reason for you to keep reading. In the succeeding paragraphs, we will expose a list of these benefits we keep talking about.
Dietary Fiber: What is this?
Dietary Fiber is another type of carbohydrate in which the enzymes in our bodies cannot digest. However, this type of carbohydrate is divided into three groups which produce the surprising health benefits of Dietary Fiber.
The first group is called the soluble fiber. Soluble fiber produces a gel-like substance when it is incorporated into the water. This gel-like substance makes our food digestion process to slow down and feel full for a longer period of time. This produces a lot of health benefits to the body. Food like oats, beans, citrus fruits, apples, peas, barley, and carrots are a great source of this type of fiber.
Insoluble fiber is another group of fiber which is usually found in foods with dark green leaves. Celery, green beans, and carrots are another source in which you may try but the list is still long. If soluble fiber slows down the process of digestion, insoluble fiber, on the other hand, increases the speed of digestion. This makes the food we eat pass through our digestive tract faster. As a result, the healthy exit of processed food out of our bodies is surely guaranteed.
Lastly, starch resistant fiber-rich food is developed during the cooling and heating of foods like rice and potato. Starch resistant fiber often provides a low level of a glycemic index which is beneficial in lowering glucose in the blood. This benefit of starch resistant fiber is due to its ability to slowly digest food and absorb it well.
Dietary Fiber is amazingly popular when it comes to its clinical uses and its health benefits. Individuals who experience heart ailments, diabetic patients and those who want to prevent themselves from being one of the two should read the paragraphs below.
The recommended intake of fiber for children ages 2 to 5 is 15 grams per day. For children ages, 5 to 11 a good amount of 20 grams of fiber per day is also recommended. On the other hand, young ones between ages 11 to 16 years old should take a good amount of 25 grams. Lastly, for 17 years old and above, 30 grams of fiber intake per day is a must to maintain a good metabolism performance.
Health Benefits of Dietary Fiber
Here are some of the health benefits of dietary fiber:
In the United States, the most common complaint when it comes to gastrointestinal issues is none other than constipation. This condition makes it difficult for a person to defecate due to hardened feces. The best way to prevent yourselves from constipation is to take a healthy amount of fiber-rich food especially the ones rich in insoluble fiber. However, increase your liquid intake if you plan to add a high amount of fiber in your diet.
Lower the risk of Diabetes.
A good amount of Dietary fiber in your diet can lower the risk of diabetes. Fiber-rich foods like bananas and potatoes are low in glycemic index. Taking foods with the low glycemic index can help the body to increase the level of insulin in lower blood sugar.
Prevents Heart Disease.
A previous study at Harvard shows that there is a decrease in heart disease risk with a significant number of 40%. This is due to the effect of Dietary Fiber similar to lowering the risk of diabetes.
Helps in Weight Loss.
High fiber intake is linked to losing weight ever since. Cereals, grains, and fruits high in fiber are included in the diets of people who want to achieve a fit weight and for those who want to maintain it. Taking food rich in dietary fiber especially foods containing a high amount of soluble fiber makes you feel full for a longer time. This makes it easier if you want to decrease your food intake, which encourages weight loss.
Dietary Fiber helps the body to excrete fungus and yeast out of the body, which causes acne and rashes. If yeast and fungus are not excreted normally, this two will make their own way out through your skin.