5 benefits of high fiber foods

“Fiber refers to a variety of carbohydrate groups that people cannot digest. We lack the digestive enzymes needed to break them down, so they pass through most of the digestive system unchanged.“


Fiber is a critical food for health. Regular participation in your diet has been shown to reduce your risk of a large number of chronic diseases. The only place where fiber is naturally found is in herbal foods such as fruits, vegetables, cereals, hazelnuts, seeds and legumes. These should be the main source of this nutrient.

You can also find fibers in the reinforcement form. It can be useful for short-term situations such as helping to alleviate constipation, but it shouldn’t work as your main source of fiber.

 

Increase and prolong satiety

Stomach swelling (feeling full) indicates that the person stops eating. In this area, fiber can provide lasting benefits through various mechanisms. Fiber is a bulky food that is harder to digest than fatty foods, fried foods, and confectionery. After ingestion, the fiber increases satiety and prolongs satiety by inflating the stomach after a meal and prolonging retention of the stomach contents.

 

Helps you lose weight

Some types of fiber can help you lose weight by reducing your appetite. Some studies even show that increased dietary fiber can cause weight loss by automatically reducing calorie intake. Fiber can slow the absorption of nutrients and increase the feeling of fullness by absorbing water from the gut. However, this depends on the type of fiber. Some types have no effect on weight, while some types of soluble fiber

 

Lower cholesterol

Fiber foods can be used to lower cholesterol, reduce prescribed drug dose, reduce side effects, and improve drug tolerability. Soluble and insoluble dietary fibers in all foods have multiple non-nutritive health effects that help improve lipoprotein profiles and have no calorie value and can therefore be part of a healthy eating pattern.

 
Promote the growth of “good” gut bacteria

Human cells do not have enzymes to digest the fiber, so it reaches the large intestine  relatively unchanged. However, gut bacteria have enzymes that will digest most of these fibers. This is the most important reason why dietary fibers are necessary for health. They function as prebiotics by feeding “good” bacteria in the intestine. In this way, they promote the growth of “good” gut bacteria that can have various positions.

 

Reduce constipation

One of the main benefits of increasing fiber intake is the reduction of constipation. Fiber is believed to help absorb water, increase the volume of feces, and accelerate bowel movement of feces. Some studies show that increased fiber can improve constipation symptoms, its effects depend on the type of fiber.“Choosing the right type of fiber may help your constipation, but taking the wrong supplements can do the opposite. For this reason, you should consult a healthcare professional before taking fiber supplements for constipation.“

 


References
  1. https://www.healthline.com/nutrition/why-is-fiber-good-for-you#TOC_TITLE_HDR_7
  2. https://www.medscape.com/viewarticle/540168_3
  3. Soliman GA. Dietary fiber, atherosclerosis, and cardiovascular disease.
    Nutrients. (2019) 11:1155. doi: 10.3390/nu11051155
  4. Rebello, C.J.; O’Neil, C.E.; Greenway, F.L. Dietary fiber and satiety: The effects of oats on satiety. Nutr. Rev.
    2016, 74, 131–147.
  5. Parnell JA, Reimer RA. Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes. 2012;3:29–34. doi:10.4161/gmic.19246
  6. Howarth NC, Saltzman E, Roberts SB (2001) Dietary fiber and weight regulation. Nutr Rev 59(5):129–139. https://doi.org/10. 1111/j.1753-4887.2001.tb07001.x
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