Bowel movementsFiber bulks up your stool. Fiber is a thick substance, especially in the presence of fluid. This helps food pass through your digestive tract with ease. It prevents both constipation and diarrhea. It’s important that when you do consume a high fiber meal, that you also consume an adequate amount of fluids like water throughout the day to prevent a backup and to keep your digestive tract moving. Fiber also provides food for the good bacteria in your intestines. These bacteria keep your gut at a beneficial pH, eliminate gas problems and help digest some of the material you consume so keep these little guys happy. great fiber fueled snack.
Lowers blood sugarWhen you think of carbohydrates, you don’t normally think of lowered blood sugar. But fiber is a little different. Fiber is a complex carbohydrate that does not get broken down. Because fiber does not get broken down, it passes through your GI tract undigested and doesn’t raise your blood glucose level. This can be helpful for diabetes patients. If you have diabetes, it is important to be aware of what types of carbohydrates you are eating to best manage your symptoms. Eating fiber-rich foods is a great way to get the carbohydrates you love without the spike in your blood sugar.
Lowers cholesterolCertain fibers actually help reduce your LDL-cholesterol, otherwise known as your “bad” cholesterol. Fiber is a large, viscous particle. This sticky substance binds with cholesterol molecules in your gut and prevents them from getting absorbed into the bloodstream. Instead, it moves them out of the digestive tract and into the stool. When the cholesterol in your system decreases, you reduce your risk of cardiovascular complications like heart disease. Getting a well-balanced, high fiber diet will keep your heart healthy. fiber can be the key to cancer prevention. Every single day, your body produces free radicals. Free radicals are a result of exercise, eating and even breathing. They are simply unavoidable. Free radicals are unstable molecules that “bump” into cells and damage their integrity. When the integrity of your cells are compromised, there is a greater risk of developing cancer. Fortunately, nature is designed in such a way that healthy foods like fruits and vegetables contain antioxidants which reduce free radicals from your system. Although fiber is not an antioxidant, it too can reduce free radicals. Much like cholesterol, the sticky quality of fiber binds to free radicals in the gut and drags them out of the body before they have a chance to be absorbed.
Foods that contain fiberIf you’re looking for a way to get more fiber into your life, there are many foods that you can choose such as: – mixed berries
– dried legumes
– whole grain bread
– brown rice
– the skin of fruits like apples and pears
– dried fruit
– many vegetables As you can see, fiber is ubiquitous. It won’t be hard to find something you like. The recommendation for dietary fiber intake is 25-35 grams per day. That may sound like a lot, but it’s really easy to reach these recommendations with just 3 servings of vegetables, 2 servings of fruit and 3 servings of whole grains per day.