1. Introduction
There are many benefits to eating a diet rich in fiber. It has been proven to improve the quality of your sleep, diet, and overall health. It also helps you maintain healthy body weight.
Many people may think that they can’t eat enough fiber because it is so difficult to digest. However, this is not true. Fiber is found in all foods, it just takes different forms: mainly insoluble fiber and soluble fiber. Insoluble fiber traps water in our intestines and prevents it from moving or flowing through the digestive tract. Soluble fiber enables the passage of water and other fluids through the digestive tract but it also binds with other substances such as lipids (fat), proteins, carbohydrates, etc. which help in the absorption of vitamins and minerals required for good health.
Soluble fibers are widely available in nature, either as a result of plant life or as an additive in processed foods such as bread, cereals, and pasta. They are mostly found in fruits like apples or pears which have a large number of soluble fibers already inside their pulp which keeps them fresh for longer periods of time without having to be refrigerated.
High levels of dietary fiber intake are associated with a reduced risk for obesity and type 2 diabetes mellitus (T2DM). Moreover, low-fiber diets may contribute to other chronic disease risk factors such as hypertension and cardiovascular disease (CVD).
2. Fiber-Rich Foods
Modern nutritionists believe that the health benefits of a diet rich in fiber are far-reaching. For example, eating plenty of whole grains and beans, along with other foods rich in fiber, helps lower risk factors associated with heart disease and diabetes mellitus. In fact, a diet rich in fiber seems to be linked to lower cholesterol levels.
High fiber foods are also important as they are high in water-soluble vitamins including Vitamin C, vitamin A, and folic acid. Folic acid is important for the production of DNA in our bodies. It is also used by our immune system to fight off disease-causing organisms and the development of cancers.
Some of these high fiber foods include black beans, quinoa, brown rice, almonds, and walnuts among others.
3. Fiber and Digestive Health
Fiber is an important part of the digestive system and can help the body to absorb a lot of nutrients. Digestive-system-based diseases and problems such as constipation, irritable bowel syndrome, bloating, gas, and other abdominal pain can be affected by a diet that is rich in fiber. Fiber helps to keep our digestive system regular, which in turn prevents us from feeling sick every time we eat.
#1 Food Sources of Fiber
Beans, peas, lentils, and oatmeal are rich sources of fiber. The fiber found in oats is particularly beneficial for women who are trying to conceive or have small children. Additionally, oatmeal is high in phytic acid which may reduce its absorption by the intestines.
So here's some good news: Fiber is essential for optimal health. It may even help you conceive. And it's easy to get fiber from whole foods such as beans, lentils, and oats! But when it comes to fiber from processed foods like bread and cereals? Not so much! What does this mean for you? Good news: You don't have to give up your favorite foods just because they're not rich in fiber! Here are some ways you can get more fiber into your diet: Use whole grains instead of white whole-meal flour
Protein Foods like lean meats or fish with skin
Olive oil (the stronger the better), nuts and avocados (with skin)
Green vegetables like spinach or kale
Nuts like almonds or cashews (peanut butter works too!) Clinical research shows that food that has a high level of oxalic acid will affect calcium transport into our bones, which may result in osteoporosis later on in life
4. Fiber and Cholesterol
If you’re not eating enough fiber, you won’t be able to digest all the food you eat, which is not good for your health. Well-balanced diets should contain at least 15 grams of fiber per day.
Several studies have shown that fiber supplements reduce cholesterol levels in healthy adults who don’t eat fiber-rich foods.
A study published in Nutrition and Diabetes examined the effect of a high-fiber diet on blood cholesterol levels in moderately obese adults. The subjects were divided into two groups: one group was given a high-fiber diet and the other group consumed a low-fiber diet.
After six months, both groups lost weight, but there was no significant change in weight or weight maintenance among those who consumed the high-fiber diet compared with those who consumed the low-fiber diet. However, there was an improvement in lipid profile (triglycerides) after 6 months among the high fiber group than that of the low fiber group.
5. Conclusion
Consuming fiber-rich foods is a great way to improve the health of our digestive system and for lowering cholesterol. Foods that have high fiber are often a good source of essential nutrients as well.
