Dietary fiber, also known as bulk or roughage, is the part of the plant that cannot be digested or absorbed by the body. It is a form ofthat cannot be broken into smaller nutrients. It passes through the human digestive tract without undergoing any significant changes. Fibrous substances slow down the eating process and prevent us from overindulging in food. According to the Harvard School of Public Health, it is one of the most nutritious ingredients of the human diet.
Types Of Fiber & Important Sources
Insoluble fiber: This is made of plant cells which are indissoluble in water and can be used as a laxative. This type of fiber is found in the seedsand skins of fruit (so always eat your peels) as well as whole-wheat bread and brown rice.
Soluble fiber: This is made of carbohydrates which are soluble in water and helps control cholesterol and blood sugar levels in the body. Foods rich in this type of fiber include oatmeal, nuts, beans, apples, and blueberries
Some of the richest fiber sources include foods like
- Vegetables – broccoli, peas, spinach, and artichokes
- Fruits – blackberries, raspberries, pears, prunes, and avocados
- Grains – whole wheat, barley, oatmeal, and bran flakes
- Nuts – almonds, Brazil nut, pistachios, peanuts and walnut
- Beans – lentils, black beans, lima beans, and kidney beans
Health Benefits of Fiber
Fiber aids in preventing and healing many illnesses. Some of the key health benefits include:
Its most important use is infood. Fibrous substances add considerable bulk to your stool. It helps your stool become big and soft, thus making it easier to pass through the tract. Eating fiber-rich foods can help prevent and reduce , thereby helping to avoid many other serious health conditions that can often develop as a result of this uncomfortable situation.
Dietary fiber treats moderate diarrhea by normalizing the intestinal juices and by aiding better mucus secretion in the small intestine.It soaks the excess water from the digestive tract making the bowel firm and its movement slow. Therefore, add soluble roughage to your diet when suffering from diarrhea.
Normalized blood sugar levels are essential for reducing the risk of diabetes.Diabetics experience subsequent reductions in their glucose levels due to the intake of fibrous foods.
Fiber speeds up the passing of food through the intestinal tract, thus preventing constipation or diverticulosis disorders. Toxic waste materials are also easily flushed out of the system through soft and easy stools.
Addition of dietary fiber has shown to improve internal bleeding and hemorrhoids.Although it may take longer to cure. This could be an alternative to patients who do not prefer invasive treatment.