health Benefits of a high-fiber diet

Health benefits of Fiber – Dietary, Soluble and Insoluble

Keeping in mind the health benefits of fiber, you must use fiber in your daily diet.

Many nutritious foods have to be taken for the good health of our bodies and fiber also plays a very important role to digest these foods properly.

health benefits of Fibers are responsible for digestion in the body although we do not get any kind of nutrition from the fiber,

so they are not only important for adding bulk for faces, our stools and improving the intestinal movements and keeping the bowel movements good and in keeping our bowel health good and all that.

both fiber very important for our body, fiber remains in your stomach for a long time, due to which you do not perceive hungry again,

and this assets of fiber also help the human body to a great extent in reducing weight.

Before knowing the health benefits of fiber, you also need to know what exactly fiber is.

So let’s tell you what dietary fiber is

Dietary fiber is a kind of carbohydrate that contains a very little amount of nutrition but this fiber helps a lot in the digestive process.

Dietary Fiber is actually described in two ways: soluble dietary fiber and insoluble dietary fiber, so there is one more that is indigestible starch or something,

Soluble dietary fiber-rich foods dissolve easily in water it dissolves in the human body to form a thick liquid that is taken to manage cholesterol and this fiber very profitable for patients of blood sugar and diabetes.

In addition, insoluble fibers work to clean the waste in the body, and insoluble fiber used to control weight.

health benefits of fiber

So now let me tell you about the health benefits of soluble dietary fiber and insoluble fiber health benefits and why it’s important for us.

health benefits of a high-fiber diet
  • Helps control body weight

If you want to lose weight, you have to take a good amount of fiber, then fiber also helps in reducing your weight, it increases the amount of food and fills your stomach without increasing calories.

the fiber that increases the amount of food that helps fill the stomach quickly and if we eat fewer calories than it does not make much difference to our weight and helps us to lose weight.

use of citrus fruits also good for weight loss.

  • glows your skin

Eating fiber-rich food keeps our stomach clean, with the help of fiber, the small intestine and the large intestine are clear. When our stomach is clean than your face glows automatically clean.

So fiber has a great quality that if you are taking fiber in food, then your skin will always glow brightly.

also, read the health benefits of green tea because of it also beneficial for the skin.

  • Controls age

Many people start to look sixty at the age of forty, it also reduces the age difference like this.

The more fiber you take, the more your age will look normal Meaning at a young age you will not look old.

  • fiber may relief in hair problems

If you have any problem related to hair, like hair fall, hair breaks quickly, hair is white, hair does not grow, hair does not shine,

then any problem related to hair fiber has a big role in getting rid of problems too.

zinc health benefits also too good to prevent hair loss.

  • prevent from diabetes

Protects you from many diseases we know that diseases like diabetes and cholesterol are spreading fast in the world.

According to a report by the World Health Organization, diseases like diabetes, heart disease, and cancer in our country are fast reaching due to lack of proper diet,

while avoiding these diseases is not a difficult task because if we include fiber in our food.

That is, if we consume fiber regularly then we will never be at risk of these diseases and we can easily protect ourselves from these diseases.

bay leaves also good for preventing and managing diabetes

  • Fiber improves body functioning

Dieticians say that fiber helps the functioning of the body smoothly, so our body needs it very much

Many diseases start to clog the body due to the lack of fiber required for the body, so we must replace fiber-rich foods in our food.

  • increases the immunity

In the same way, all the doctors tell that the inclusion of fiber-rich food in the food increases the immunity of the body,

so it proves to be helpful in keeping our digestive system healthy as well.

  • gives fullness in the stomach

most importantly the oatmeal when you know people take oats as a breakfast so mostly this doesn’t that much calorie but it has a lot of fiber and that fiber is there in the soluble form.

soluble fiber that means it becomes a gel-like thing and it fills up the stomach basically delays the gastric emptying

so soluble fiber what soluble fiber does is when it gets into the stomach mixes in the water and makes a gel-like thing

that means it kind of gives fullness in the stomach so that the appetite center or the satiety center that there in the hypothalamus it is controlled

that means we are person do not tend to eat more food because they feel full because that becomes a gel-like and adds bulk

so when the stomach contracts things will get into the small intestine again that bulk is there.

  • slows absorption of cholesterol

it slows down the like no absorption of glucose, it slows down the absorption of cholesterol especially

so the glucose absorption, glucose surged after the meals it will be reduced so why because the soluble fiber is kind of it is slowing down the absorption of glucose

the glucose is what we call it as like note rise in the blood glucose after meals we call it as postprandial blood glucose or the to our blood glucose

it is kind of slow to means basically there is no rapid rise and fall of the glucose after the meals

which generally happens when the refined food is taken or the high sugary food is taken where there is no for much fiber

that actually rises sharp rise and unlike the fall of the blood glucose will happen increasing more glucose and that is basically taking all this extra glucose into fatty acid synthesis.

  • controls the blood sugar level

whereas here we are having this fiber high fiber content so it slows glucose absorption so there is no much glucose surge in the blood it controls the postprandial blood glucose level

when the postprandial blood glucose level controlled it basically helps diabetes patients also it helps a normal person

why because when you control the glucose even you are not allowing the surge in the glucose

so insulin is not released much so in the insulin is less and when glucose is kind like now slowly rising

so most of it is kind of metabolized undergoes oxidation for the energy purpose rather than a sharp rise in the glucose going into the liver

and in the liver, you may like the liver makes glucose extra glucose as fatty acids and converted to try cell glycerol and ultimately stored in the adipose tissue.

the point here is having more fiber in the diet it controls the blood sugar level and that means it is going to control overweight

a person putting on more weight so overweight obesity and followed by diabetes can be controlled by increasing dietary fiber in our diet and what else it does

so the soluble fiber decreases the cholesterol levels why because already cholesterol 50% of the cholesterol is the one that absorbed in our body and our normal conditions.

now, what happens if you are more adding more fiber to your diet so it slows down that 50% so that means most of the cholesterol is going out of the intestine into the feces.

so there in the cholesterol levels decrease that means LDL cholesterol decreased and atherosclerosis can be prevented

and that means there is no hypertension lateral sclerosis this kind of thing can be prevented in the long term.

  • obesity controlled

it means your dietary fiber decreases it increases gastric emptying time thereby you feel full thereby person does not eat much.

that means and also glucose surges prevented postprandial but glucose has controlled that means per person do not put on weight on a long-term basis,

obesity is controlled when the overweight obesity is controlled.

  • diabetes prevented

so when the diabetes is prevented all the consequences of diabetes can be prevented and also lowering the cholesterol level, lowering the glucose controlling the glucose level,

we control our lipid levels, thereby we control atherosclerosis and hypertension later and complications of atherosclerosis and hypertension that is a myocardial infarction stroke this kind of thing can be prevented in the long term.

so that means using dietary fibers is a really good thing

  • control metabolism in a positive way

so what happens to the soluble fiber once it goes to the small intestine it is not digested it slowing down all this process

and once it goes to the large intestine what happened to the soluble fiber so the soluble fiber partially it undergoing fermentation by the colonic bacteria.

we all know in our body according to some estimates we have 100 trillion bacteria in our entire body

so half of them are there in the gastrointestinal tract so there are trillions of bacteria present in the gastrointestinal tract and the colonic bacteria what they do so they are going to ferment soluble fibers into small chain fatty acids

this something which very interesting that I read recently in some of the research articles so the soluble fibers are the fibers so partly when they undergo a fermentation process.

there will be short-chain fatty-acids that are made which are like no acidic acid propionic acid butyric acid, citric acid is a two-carbon fatty acid, propionic acid is three carbon fatty acid, butyric acid is four-carbon fatty acids.

in short-chain fatty acids so once they absorbed so they going to control our metabolism and they going to no alter the insulin sensitivity

there are a lot of medical uses of short-chain fatty acids which are like kind of right and

now it is the researchers are exploring all these like know what all the functions of short-chain fatty acids in our body which are coming from our dietary fiber.

so that means short-chain fatty acids so they are going to control our metabolism in a positive way and prevent so many non-communicable diseases including autism, Alzheimer’s disease and development of diabetes mellitus

and so many no diseases over a period of time in the long term so they can be prevented so this is about soluble fibers.

what about insoluble fibers are again present in leafy vegetables then the gray vegetables and also present in whole grains, present in seeds so all these insoluble fibers.

  • prevents constipation

as the name says they are not soluble in water so that means they add bulk, they are roughest to our stool so that means

they make like proper intestinal moments and the regular bowel movement

and it prevents constipation so the insoluble fibers of course even the soluble fibers also prevent constipation and constipation prevented

so that means there will be the prevention of the hemorrhoids and fissures.

Flaxseed health benefits may also helpful in prevents constipation

so these are the top uses of insoluble fiber step

  • helps normal bowel moment

what else is now added bulk toward stool something called as indigestible starch

this indigestible starch it comes from legumes, it comes from beans and it comes from plants so these are the starch that is not digested in our intestine small intestine

because we simply we don’t have enzymes to do that so they just move into the colon and undergoes fermentation partly

and then add bulk to the stool and then it actually helps in a normal bowel moment.

  • reduce stomach stone

If you consume fiber-rich foods regularly in your food, then the risk of having stones in your stomach greatly reduce.

so this is all about health benefits of dietary fiber so the point here is we really need to make sure that we add good plant-based things in our food.

Conclusion – make sure we have a lot of veggies, make sure we eat more fruits and also add a variable of fiber come from veggies it is a whole grain, nuts and seeds, fruits, leafy vegetables, and vegetables

so make sure we add a lot of them in our foods or the long term we are going to get good health benefits of fibers in our diet.

of course, a lot of supplements are also available dietary fiber supplements we can use it but the thing is always it is good to take natural things

that means we can actually get so many other health benefits of fiber that law, not just the fiber so green leafy vegetables or leafy vegetables or fruits, nuts and seeds

they come with a lot of other nutrients like vitamins minerals and good fat like omega-3 fatty acid omega-6 fatty acid

this kind of things will come in along with the fiber so it’s always good to have included a lot of veggies in order so this is all about dietary
fiber.

Faq related to dietary fiber and its importance

what actually is the dietary fiber and how important it is so the dietary fiber

it is the fiber content that is present in our food and mostly this fiber content will come from the plant origin the foods of plant origin is the one that uses a good amount of dietary fiber

that means how much lighter fiber a person should need per day in males it estimated around 35 to 40 grams per day and whereas in females it 25 grams per day

so that means this much amount of fiber that should be coming in our diet it should come from the plant source

so the if you look at like 30 grams or 35 grams in male like nope all day so it is not easy to know to get that much amount of fiber with the kind of food that nowadays most of the people are eating

because the more refined food or the junk food or something like that doesn’t really add more fiber to our diet that

means whenever there is a chance like we really need to make sure that we include more greens, more plant food

so the soluble dietary fiber as the name says it is soluble in water and that means it becomes a gel-like thing when it is mixing the water inside our stomach and then moving on to the small intestine

and also note that no fiber digest in the small intestine to certain extents the soluble fiber can be fermented in the large intestine but nor fiber digested in the small intestine our in the stomach

so what actually the soluble fiber does like which foods will have more soluble fibers so the soluble fiber is present in fruits, it is present in nuts, it is present in certain vegetables and also certain cereals.