Health Benefits of Increasing Your Fiber Consumption

Fibers are a group of complex carbohydrates, with no nutritive value because of their non-digestive nature. They include cellulose, vegetable gums and pectin. They are important in a healthy diet. The human body has no enzymes that are able to break down fiber. So, they are therefore not digested when consumed, but passes through from the mouth to the intestines, and ends up as part of the bulk of feces, which then is passed out of the body.

We have two fiber types, the soluble and non-soluble. Soluble fibers are present in dried beans, peanuts, apple, barley, oat bran, strawberries, and oat meal. These soluble fibers have been found to reduce or lower high cholesterol and triglycerides and helps control the level of sugar in the blood. This is done by the fiber being able to deal with cholesterol in the intestines and sending it out of the body.

Non-soluble fibers are found in wheat bran, fruits, vegetables, whole grain, breads, and cereals. They are known to help in controlling diarrhea, constipation, diverticulitis, and hemorrhoids.

Your body would work well when provided with both soluble and non-soluble fibers. The soluble fiber enables the stool to be bulky and soft, and the non-soluble drives it along. These fibers need water to enable their proper functioning. As such it is recommended that you drink 8-10 glasses of water daily, and a glass of water be taken before and after meal, and not with the meal.

Researchers say that soluble fiber is important in glucose control and recommends fiber foods such as oranges, grapefruits, oatmeal, oat bran, papayas, Lima beans, raisins,

Your body would work well when provided with both soluble and non-soluble fibres. The soluble fiber enables the stool to be bulky and soft, and the non-soluble drives it along. These fibers need water to enable their proper functioning. As such it is recommended that you drink 8-10 glasses of water daily, and a glass of water be taken before and after meal, and not with the meal.

Researchers say that soluble fibre is important in glucose control and recommends fiber foods such as oranges, grapefruits, oatmeal, oat bran, papayas, Lima beans, raisins, prunes, zucchini, cantaloupes, and low-fat granola.

Though fiber is undigestible, fiber has been found to have many benefits of which some are stated above, thus: Fiber has been found to lower blood pressure. Fiber has been found to protect against heart disease by being able to lower the bad cholesterol level in your body. Fibre provides a bulky mass in the intestines and therefore reduces hunger pangs by keeping you full.

Increased fiber intake has been found to help in a low incidence of many kinds of cancers, especially colon cancer. Fiber is known to fight against disease due to its ability to regulate the gastrointestinal tract. It also helps to keep the energy levels at balance.

You need to increase or double your fiber intake to be able to reap the various benefits of fiber, by making use of whole grains such as brown rice, oats, and whole wheat ( 100 percent whole wheat). Consume fruits and vegetables with their skins on after washing. Eat more raw and lightly cooked vegetables in the non-processed state, to avoid reducing the fibre effectiveness. Also, increase your intake of raw oat bran from oat meal and wheat bran.

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