The basic components required by our body include proteins, fats, carbohydrates and fiber. A food which supplies all these elements can be regarded as a balanced diet. However, when it comes to fiber, the proportions are different. It is even required in higher proportions by those suffering from abnormal bowl movement. Before you can understand what are the several benefits of high fiber diet, you first need to have a brief look at different kinds of fibers.
The most abundant sources of fibers are all related to plants e.g. fruits, vegetables and edible leaves. The two basic forms of fiber are soluble fibers and insoluble fibers. Soluble fibers form a soft mass by getting completely dissolved in water. The main sources of this type of fiber include citrus fruits, oats, beans carrots, psyllium, barley, apple, nuts peas etc. The soluble fibers are helpful in reducing blood glucose level and cholesterol. By binding themselves with fatty acids, they help in accelerating their metabolism too. Whereas, the insoluble fatty acids are required to control bowl movements through intestine. Moreover, these fibers are main tool to control pH level in intestine. The sources of insoluble fibers include nuts, seeds, whole wheat products, fruits, corn bar, and vegetables etc.
Health Benefits of High Fiber Diet
The benefits of high fiber diet are dependent on the type of fiber being consumed i.e. whether you are taking soluble or insoluble fiber. The fiber content of food is mainly needed to fight the problems related to digestive system as well as heart disorders. Explained below are a few benefits of high fiber diet.
Eliminates Constipation Problem;
People who suffer from constipation should use as much insoluble fibers as possible. It would free you from the terrible pain because when fiber mixes roughage with stool, it makes the waste removal process easier and smoother.
Controls Blood Sugar Level:
Fiber is one of the most beneficial ingredients especially for diabetics because the soluble fiber makes the sugar absorption in blood easier and keeps this level within normal range. So the benefits of high fiber diet are even greater for diabetics especially those suffering from type 2 diabetes.
High fiber diet is an enemy of diarrhea. Loose motions can be cured through increased intake of fiber rich food. This is because of the ability of fiber to absorb water from digestive tract. Once water is absorbed, the stool becomes harder, thus ridding you of loose motions.
Lowers the Level of Bad Cholesterol
Another great benefit of taking high fiber diet is that when fiber combines with unsaturated fats, it works as cholesterol regulator and considerably lowers the level of LDL (bad cholesterol) in the blood. This ability of fiber rich diet contributes to minimizing the risk of high blood pressure and hence of cardiac disorders. Moreover, it fights against obesity.
Other Benefits of High Fiber Diet
Besides above mentioned benefits of high fiber diet, fiber is also known to have a contribution towards preventing colorectal cancer. Moreover, soluble fibers make your stomach feel fuller for a longer period, thus fighting against hunger pangs, so these can be beneficial for those who want to lose weight. Fiber rich food is a cure for many disorders related to digestive system. It prevents irritable bowel syndrome and diverticulosis. Research has shown fibers effectiveness against breast cancer, uterus cancer and prostate cancer.
Now when you know the innumerable benefits of high fiber diet, you should try to include food items like nuts, cereals, grains vegetables and fruits in your diet.