5 Benefits of Fiber You May Not Know

5 Benefits of Fiber

 

Almost all of us battled through meal times with parents or caretakers when we were young. “Why adults keep wheedling me into eating icky green stuff?” T5 Benefits of Fiberhis question most probably fills a big
part of our toddler inner monologues. Despite all the crying, screaming, pushing, running and vomiting, the greens made their way past our lips, most of the time.  5 Benefits of FiberAt the same time, our parents educate us on the goodness of greens (the usual stories about vitamins and minerals) to help prevent us from getting sick and constipated. But greens rarely remain as a childhood favorite.

As an adult, we slowly get to know the benefits and greens could have slowly made their way to becoming essential foods that we can’t live without. As we all know, fiber is commonly categorized into soluble and insoluble fiber. Soluble fiber is the type that dissolves in the water to form a gooey or gel-like liquid while insoluble fiber is the type of fiber that increases stool bulk and prevents constipation. Did you know that fiber actually does more than just to promote bowel movement?

 

 

Here are 5 benefits of fiber that you may not know:

 

5 Benefits of Fiber

1. Aids in achieving a healthy weight

An increase in dietary fiber intake is often associated with a lower body weight and is supported in more than one publication. Fiber provides satiety-enhancing effects. Satiety is the feeling of fullness that persists after eating. Fiber-rich foods tend to require more chewing than low-fiber foods; this decreases the rate of ingestion and increase satiation. When we consume less food, we have a lower weight compared to those who consume more.

5 Benefits of Fiber

2. Helps to regulate blood sugar levels

Soluble fiber from oats, wholegrains and fruits is able to slow down the breakdown of carbohydrates and absorption of sugar into the bloodstream. Thus, it helps to improve blood sugar levels in pre-diabetes or diabetes patients. On the other hand, insoluble fiber from green leafy vegetables also helps reduce the risk of developing type 2 diabetes mellitus.

5 Benefits of Fiber

3. Lowers blood cholesterol levels

Soluble fiber may also help to lower low-density lipoprotein cholesterol (LDL-cholesterol) which eventually also reduces total cholesterol levels. The gel-like effect from dissolved soluble fiber can reduce the absorption of cholesterol into the bloodstream.

5 Benefits of Fiber

4. Lowers risk of heart disease

Various studies prove that an increase in fiber intake may reduce the risk of heart attack. To be more precise, people who are consistently eating a high-fiber diet (30 – 40g fiber) have a 40% lower risk of heart disease.

5 Benefits of Fiber

5. Cancer prevention

For years, studies have shown that an increased fiber intake decreases the risk of colorectal cancer and the developing of hemorrhoids. Diverticulitis is the infection/inflammation of pouches formed in the wall of the colon and can be very painful to endure. Doctors do not know what exactly causes diverticulitis, but it has been said that a low-fiber diet plays a role. 

 

5 Benefits of Fiber