Fiber is a macronutrient found in plants, fruits, grains, and veggies. Although the body cannot digest this substance, it plays an indispensable role in your health.
It occurs in two forms – soluble and insoluble. The former dissolves in water and assists in converting food in the intestines into a gel, making nutrient absorption easier. On the other hand, insoluble fiber retains moisture instead of dissolving in it. It also ensures the food stays soft during digestion to make waste elimination easier.
Your diet is incomplete without adequate fiber. And here are the notable benefits:
It controls overeating
Foods rich in fiber are filling, and you don’t need to consume much. They’re bulky foods, and those with a higher fiber content require prolonged chewing.
Fiber also stays in the belly for a long time, which is great for dieting. Some of your best options are pectin from fruits and bran – these fibers are pretty filling, but they make you eat slowly beforehand.
It regulates the blood sugar levels
It’s also noteworthy that fiber regulates blood sugar levels. Soluble fiber, especially from bran, psyllium, and legumes, delays sugar absorption in the intestines.
This ensures that fluctuation in blood sugar levels is prevented, which prevents the sudden rise and fall of insulin secretion.
Your diet should include options like oats, bran, and fruits. Fat storage becomes less likely with more stable insulin levels, which is another perk of fiber-rich diets. Working hard to lose weight isn’t the only way out – fiber helps.
It delays absorption
Another benefit of a fiber-rich diet is the delay of fat absorption. It’s another reason you should eat more fiber if you’re unhappy with your weight. Your body absorbs the fat slower, and by the time it’s ready to take more, the food is already in your digestive system.
It reduces cholesterol
LDL is harmful cholesterol that causes cardiovascular problems when too much is in the body. Add more soluble fibers to your diet to lower the unhealthy cholesterol levels in your body.
Whole oats, legumes, fruit, and bran are foods that form a gel when traveling through the body, and when they encounter bad cholesterol, they absorb it.
Remember, the body doesn’t digest fibers, so your digestive system will be unable to extract the absorbed fats.
However, you may not enjoy the benefits if you don’t make considerable changes to your diet. And healthcare providers reiterate that increasing your dietary consumption of fiber is no excuse to raise your cholesterol intake.
It improves your bowel movement
Another perk of eating more fiber is the regulation of bowel movement. Fiber absorbs water, and since it’s indigestible, it reflects by softening your stool. If you’ve been having difficulty with your bowel movement, increase your consumption of fibers.
It reduces cancer risks
One of the most effective changes to your diet is an all-bran inclusion. It improves gut health and lowers the risks of colon cancer.