7 Benefits of Dietary Fiber

7 Benefits of Dietary Fiber

Dietary fiber refers to the indigestible portion of plant foods that plays a crucial role in human health. It is categorized into two types: soluble and insoluble fiber. Soluble fiber dissolves in water, helping to regulate blood sugar and lower cholesterol levels, found in foods like oats, legumes, and fruits. Insoluble fiber does not dissolve in water and aids in digestive health by promoting regular bowel movements; it is present in whole grains, nuts, and vegetables. A diet rich in fiber supports weight management, reduces the risk of chronic diseases, and contributes to overall gut health, emphasizing the importance of consuming diverse plant-based foods.

1. Fiber increases food volume without increasing caloric content to the same extent as digestible carbohydrates, providing fullness which may reduce appetite.

2. Fiber attracts water and forms a viscous gel during digestion, slowing the emptying of the stomach and intestinal transit, shielding carbohydrates from enzymes, and delaying absorption of glucose, which lowers variance in blood sugar levels.

3. Fiber lowers total and LDL (Bad) cholesterol, which may reduce the risk of cardiovascular disease.

4. Fiber regulates blood sugar, which may reduce glucose and insulin levels in diabetic patients and may lower risk of diabetes.

5. Fiber speeds the passage of foods through the digestive system, which facilitates regular defecation.

6. Fiber adds bulk to the stool, which relieves constipation.

7. Fiber balances intestinal pH and stimulates intestinal fermentation production of short-chain fatty acids, which may reduce risk of colorectal cancer.

Differences Between Soluble And Insoluble Fiber

Consume Dietary Fiber

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