By Unknown - June 14, 2017

Fiber Foods Health Benefits

Many of us associate fiber with digestive health and bodily functions we would rather not think about. However, eating foods high in dietary fiber can do so much more than keep you regular. Firstly what is fiber?

Fiber, also known as roughage, is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements.

Fiber is often split into two types: soluble and insoluble
Dairy products and white bread are low in fiber.
Cereal grains, seeds, and fruits are high in fiber.
Fiber helps speed up the elimination of toxic waste through the colon.
Kidney beans, pinto beans, and Brussels sprouts all contain soluble fiber.

Health benefits of fiber.

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.

Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

By keeping an optimal pH in the intestines, fiber helps prevent microbes from producing substances which can lead to colorectal cancer.

Soluble fiber is fermented by gut bacteria, improving immune, digestive, and overall health.

Heart disease. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

Recommended Daily Fiber:

Women 25 grams.
Men 35-40 grams.

As most adults are only eating an average of about 18g day, we need to find ways of increasing our intake.

Foods Rich in Fiber.

Asian pears.
Beans and legumes.
Almond nuts.
Flax seeds.Etc.

Thinking of having a balanced diet table? Make sure you include foods rich in fiber to improve your health more.

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