Dietary Fiber: Why It’s Important and Where To Find It?

So you heard the term dietary fiber somewhere but might not know what it is and its importance on the human body. This article will answer all of your queries. Just hold on and continue reading.

Dietary fiber is one of those important nutrients, without which it is nearly impossible to stay alive. The liver and intestines are food processing units of the human body. Food gives us energy and all the necessary ingredients. Recent studies show that digestion and its related problems are the major cause of most diseases. But why do the majority of people worldwide suffer from digestion issues? The only reason behind this is the lack of fiber. Even doctors are worried about these problems. Now, let’s dive directly into a few questions and their answers.

What is dietary fiber?

Dietary fiber is a fiber that can be taken through your diet. Fiber is an indigestible form of carbohydrate. There are two types of fiber. One is soluble, and the other is insoluble. Soluble fibers are those that mingle with the water, but insoluble fibers do not mix with water. They are left unbroken to add weight to the stool. So the body can easily pass the waste. The human body generally works on the fiber in the intestines, where several microbiomes live to eat fiber. Without fiber, these biomes cannot live and populate. These microbiomes significantly improve the metabolism of the body. On the other hand, soluble fiber mixes with water and softens the stool for an easy pass on.

Where to find fiber?

Green vegetables and fresh fruits are rich sources of fiber. Although, soluble and insoluble fibers have different sources. Some foods also contain both soluble and insoluble fibers. One can include the following foods in the diet to get fiber.

●    Soluble fiber

In vegetables, spinach, beans, peas, cabbage, cauliflower, leafy greens, and lentils have high Dietary fiber.

In fruits, apples, avocado, figs, pears, and guava are the best sources of fiber.

●    Insoluble fiber

Beans, carrots, avocados, nuts, seeds, wheat, sweet potatoes, Brussel sprouts, and brown rice are rich sources of insoluble fibers.

Some people are too busy to take such foods. But do not worry. You can get an alternative for that. There are lots of supplements available in the medical store. You can pick one from them.

Benefits of taking rich-fiber

As the publication on Healthcanal.com said, fiber has several health benefits. It improves the function of the whole body. The following benefits are connected with Dietary fiber intake.

●    Comfortable bowel movement

Fiber, especially the insoluble fiber, has a jelly formation. It moisturizes the stool and the guts providing a smooth bowel movement. People with constipation will get the most benefit out of it. But it does not mean that non-constipated people will avoid fiber.

●    Controls the blood sugar level

Fiber prevents the development of type 2 diabetes. Fiber reduces the sugar absorption process and controls the blood pressure level. It also helps to burn out excess fat.

●    Maintains the BMI

Fiber is low in calories. Eating high-fiber food reduces cravings, and you eat less. For overweight people, dietary fiber is more than a blessing. It helps them a lot to maintain a healthy weight.

●    Relief from chronic diseases

Taking high-fiber foods regularly reduces the chance of some chronic diseases like constipation, type 2 diabetes, and cancer.

●    Provides a longer life

Lindsey Desoto, RDN, LD writes, fiber significantly reduces the chance of cardiovascular disease and certain types of cancer including colon cancer. Fibers improve the metabolism rate giving you a sustainable life.

Problems linked to fiber deficiency

Dietary fiber deficiency or lack of fiber in the human body leads to some serious and chronic diseases. The following problems are too common.

• Chronic constipation.
• High blood pressure.
• Low metabolism rate.
• High chances of developing type 2 diabetics
• Colon cancer develops from chronic and severe constipation.
• Cardiac arrest due to high levels of LDL cholesterol. LDL is also known as bad cholesterol.
• According to studies, women in the adolescent stage taking high fiber foods are less prone to breast cancer.

How much fiber do you need?

According to the Institute of Medicine, men under fifty years need 38 grams of fiber daily, and men above fifty years must take 30 grams of fiber daily. Women under fifty and above fifty years of age need 25 grams and 21 grams of fiber accordingly.

Takeaways

After reading this article about Dietary fiber, you probably made a strong determination of fiber intake. But do not be overwhelmed. Everything has a process. Introduce yourself to fiber slowly. Increase your fiber input in your diet throughout the month. If you have any prior physical problems, then consult with your doctor first.

A sudden increment of fiber in the diet may lead to abdominal pain and vomiting. You may also face loose motion.