Fiber has been known so far as one of the most nutritional foods that provide a lot of benefits to the human body. They can either be soluble or insoluble. The soluble fiber can be found in beans, cucumbers, nuts, blueberries, and so on and they help to slow down digestion, making the stomach feel full, which can contribute to weight loss.
The insoluble fiber is the one we find in foods like dark green, leafy vegetables, green beans, and carrots, and they do not dissolve at all so they add to the bulk of the stool for easier excretion. Below are top 6 health benefits of fiber you should know of:
1. Lowers Cholesterol
In the course of digestion, fiber binds with cholesterol and prevents it from being absorbed and clogged in the arteries, which could lead to atherosclerosis. It ends up lowering bad cholesterol in the blood.
2. Blood Sugar Control
A very high blood sugar level can lead to diabetes, and by ingesting adequate amounts of fiber consistently, the breakdown of carbohydrates in the body is slowed. This will control how much sugar the blood absorbs. The blood sugar level is therefore controlled, and the risk of diabetes is reduced.
3. Promotes Healthy Skin
Fiber affects the whole body, but it’s more obvious on the skin. It helps to move yeast and fungus out of the body that could trigger acne or rashes when excreted. It also rids the body of toxins, which also contributes to the health of the skin. An effective way to make this happen is by ingesting roughage (more fruits and leafy vegetables) often. This will help the fiber to bind to cholesterol and also get rid of toxic substances in the intestine, promoting a healthier skin.
4. Weight Management
This is mainly concerned with soluble fiber that can be found in foods like whole wheat, beans, and cucumbers. They help to regulate and slow down hunger, thereby reducing cravings for more food. Foods containing fiber have proven to be among the best foods for weight loss. The body feels full and would not request for more, which could also help to reduce overeating and risk of obesity.
5. Prevents Heart Disease and Stroke
Studies have shown that people who eat about 25 grams of fiber daily, have a lower risk of developing any heart disease or stroke. Fiber lowers cholesterol in the blood and prevents it from building up in the arteries that carry blood from the heart. This would prevent the heart from pumping blood with so much pressure, resulting in a heart failure. Fiber also controls the blood sugar level, a major cause of diabetes, which is one of the leading causes of stroke and heart disease.
6. Reduces the Risk of Diverticulitis
Diverticulitis is a very common digestive disease that involves the formation of pouches within the bowel wall. Insoluble fibers are recommended in this case. They help to reduce the risk by 40%.
Not everyone is very aware of these benefits of fiber in the body, so we tend to ignore them so many times, and end up missing out. Now that you know about them, be sure to start eating lots of fiber today.