You may be aware of the advice to include fiber-rich foods in your diet. And, want to know more about the benefits of a high-fiber diet, so we are here to help you out.
What is Fiber?
Fiber is a part of plant-based food such as fruits, vegetables, and grains that passes through your digestive system without breaking down or being digested. There are two types of fiber i.e. soluble fiber and insoluble fiber.
Soluble fiber: The soluble fiber dissolves in water to form a gummy gel. It may slow down the passage of food from the stomach to the intestine. Some examples of soluble fiber are barley, oats, dried beans, potatoes, bananas, and soft parts of apples and pears.
Insoluble fiber: Insoluble fiber is often referred to as “roughage” as it does not dissolve in water. It holds onto water, which helps to regulate bowel movements. Some examples of insoluble fiber are whole bran, whole grain products, corns, nuts, grapes, carrots, berries, and peels of apples and pears.
Amazing Benefits of High Fiber Diet
Fiber is a type of carbohydrate that is found in plant-based food with the highest number of benefits. The amount that is recommended to reap all these benefits for men is 38 grams and 35 grams for women. Let’s look at some of the benefits of a high-fiber diet.
Lose weight
Fiber does not get absorbed by the body, but the dietary fiber has the quality of swelling like a sponge in your stomach. It gives you the feeling of fullness which helps in quick weight loss. If you consume fiber-rich food, automatically you will eat less and stay full for a long time. The high-fiber foods contain fewer calories, also these types of food prevent the body from absorbing the calories from other foods. This means you cannot gain weight by consuming fiber-rich foods.
However, changing your lifestyle by including high-fiber food will not lead you to gain more pounds. Following a fiber-rich diet is preferable than following other complex diets where there are the limitations of fats, salty, sugar, and many more.
Reduces the risk of cancer
There are different types of cancers and among them, breast cancer and colorectal cancer are the leading cause of death. As per the studies, fiber-rich vegetable and fruits include healthy nutrients and antioxidants that helps to reduce the risk of cancer in your body. The fiber-rich foods help in digestion, which improves colon health and prevents the growth of the tumor. Likewise, the reduced levels of circulating estrogen will reduce the risk of breast cancer. So, start consuming more fiber-rich foods that will help you to be disease-free for longer.
Improves blood sugar level
Consuming more carbs in your meals might cause a rise in your blood sugar level. It can cause the risk of serious diseases if the blood sugar goes on increasing. So, it is better to add a soluble fiber-rich diet to your routine.
The white flour and added sugar are high in carbs, and if you consume them daily, consider reducing the intake while adding high-fiber food to your diet.
Reduce the risk of heart disease
People who consume high fiber in their diet are remarkable for excellent cardiovascular health than people who consume a modern diet. Consumption of high fiber and daily exercise can decrease the risk of high blood pressure and lower cholesterol levels.
According to health experts, it is said that when you eat 7 grams of fiber daily, the risk of heart disease is reduced by 9 percent. This is because the fiber has the ability to reduce the excess cholesterol in your system.
Better mental health
The most common complaint of people these days is constipation. Unhealthy bowel movements can cause tension and stress that will automatically disturb your mental health. People have headaches and stress and have the severe issue of constipation. A fiber-rich diet helps to maintain blood sugar levels that keep you healthier and prevent diseases. Eventually, these types of benefits help in maintaining a sustainable effect on mental health.
Conclusion
Have you ever imagined the “Benefits of High Fiber Diet” can make wonder in our life? You may have come to know why fiber-rich foods are good for your health. So, start to eat more fiber-rich foods instead of foods that are less in fiber and gain the greatest health benefit.