Benefits Of Fiber In The Diet

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Increasing Fiber content in your diet can help prevent constipation, curb diabetes, lower cholesterol, and blood pressure or even help you lose weight

When it comes to living, we want to live healthy, right? Most of us don't take enough precautions about what's good for us. For instance, did you know fiber could help curb diabetes, lower cholesterol and blood pressure, or even help you lose weight? Fiber is one of the most essential parts of a diet regarding nutrition. You do not have to go out of your way to get it because it can be found in the foods you usually have in the house.

Constipation And Digestion

Constipation is a widespread complaint in the society. Research shows that women are more prone to it than men due to factors like hormone fluctuations during their monthly cycle, pregnancy, or even anxiety. There are two kinds of fibers - soluble fiber and insoluble fiber- which gradually help run your digestive system smoothly. Soluble fiber makes waste softer and larger by allowing more water to remain in the stool, making it much easier to pass through the intestines. Insoluble fiber adds more bulk, which makes you feel fuller. When waste is more bulk, it tends to speed up the passage of stool through the gut and prevents constipation. Unfortunately, constipation can lead to more serious and fatal diseases like colon cancer or appendicitis.

Diabetes And Heart Problems

Fiber is categorized as a carbohydrate, which could confuse people with diabetes since carbohydrates significantly impact blood glucose. Fiber does not raise the level of blood glucose because it is not digested or broken down in the body. Fiber delays the absorption of sugar in your body, helping you control blood sugar levels.

Weight loss

Fiber is part of plant foods that your body cannot digest. It provides the bulk to your diet, making you feel fuller since it absorbs liquid and swells in the stomach, thus making you eat fewer calories. To achieve the correct weight loss and prevent side effects, consuming recommended fiber as part of a nutritious diet is best. An average person should intake 20-35 grams of fiber daily.

Where To Get Fiber

It is advisable to start eating a little fiber daily and give your intestines time to adjust. Otherwise, you may experience gas, bloating, diarrhea, or abdominal cramps. Make sure to drink at least eight glasses of water daily.

Fruits like oranges, raspberries, apples, and bananas are excellent fiber sources. You can squeeze the juice out, but eating them with the pulp would be much better.

Legumes and seeds are also very high in fiber content.

Nuts like Walnuts, almonds, and pecans have a higher fiber content.

Eating whole-grain bread instead of white bread, which is just plain carbohydrates, is advisable. Oats, wheat, brown rice, and rye are great whole grains.

Vegetables are rich in vitamins and nutrients and high in fiber. Crunchy vegetables like broccoli, celery, and carrots are excellent sources of fiber.

Of course, you can always use supplements, and going natural is always advisable. Vitaliving.com offers some of the best natural fiber supplements.

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