DIETARY FIBER
Eat more fiber. You've probably heard it
before. But do you know why fiber is so good for your health?
Dietary
fiber — found mainly in fruits, vegetables, whole grains and legumes — is
probably best known for its ability to prevent or relieve constipation. But
fiber can provide other health benefits as well, such as lowering your risk of
diabetes and heart disease.
Selecting
tasty foods that provide fiber isn't difficult. Find out how much dietary fiber
you need, the foods that contain it and how to add them to meals and snacks.
What is dietary fiber?
Dietary
fiber, also known as roughage or bulk, includes all parts of plant foods that
your body can't digest or absorb. Unlike other food components such as fats,
proteins or carbohydrates — which your body breaks down and absorbs — fiber
isn't digested by your body. Therefore, it passes relatively intact through
your stomach, small intestine, colon and out of your body. It might seem like
fiber doesn't do much, but it has several important roles in maintaining
health.
Fiber
is commonly classified into two categories: those that don't dissolve in water
(insoluble fiber) and those that do (soluble fiber
Insoluble fiber. This type of fiber promotes the movement of material
through your digestive system and increases stool bulk, so it can be of benefit
to those who struggle with constipation or irregular stools. Whole-wheat flour,
wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber. This type of fiber dissolves in water to form a
gel-like material. It can help lower blood cholesterol and glucose levels.
Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots,
barley and psyllium.
The
amount of each type of fiber varies in different plant foods. To receive the
greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A
high-fiber diet has many benefits, which include:
N Normalizes bowel
movements. Dietary fiber
increases the weight and size of your stool and softens it. A bulky stool is
easier to pass, decreasing your chance of constipation. If you have loose,
watery stools, fiber may also help to solidify the stool because it absorbs
water and adds bulk to stool. For some, fiber may provide relief from irritable
bowel syndrome.
Helps maintain
bowel integrity and health. A high-fiber diet
may lower your risk of developing hemorrhoids, and small pouches in your colon
(diverticular disease). Some fiber is fermented in the colon. Researchers are
looking at how this may play a role in preventing diseases of the colon.
Lowers blood
cholesterol levels. Soluble fiber
found in beans, oats, flaxseed and oat bran may help lower total blood
cholesterol levels by lowering low-density lipoprotein, or "bad,"
cholesterol levels. Epidemiologic studies have shown that increased fiber in
the diet can reduce blood pressure and inflammation, which is also protective
to heart health.
Helps control
blood sugar levels. Fiber,
particularly soluble fiber, can slow the absorption of sugar, which for people
with diabetes can help improve blood sugar levels. A diet that includes
insoluble fiber has been associated with a reduced risk of developing type 2
diabetes.
Aids in weight
loss. High-fiber foods
generally require more chewing time, which gives your body time to register
when you're no longer hungry, so you're less likely to overeat. Also, a
high-fiber diet tends to make a meal feel larger and linger longer, so you stay
full for a greater amount of time. And high-fiber diets also tend to be less
"energy dense," which means they have fewer calories for the same
volume of food.
Uncertain effect
on colorectal cancer. Evidence that
dietary fiber reduces colorectal cancer is mixed — some studies show benefit,
some show nothing and some suggest increased risk. If you're concerned about
preventing colorectal cancer, adopt or stick with a colon cancer screening
regimen. Regular testing for and removal of colon polyps can prevent colon
cancer.
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