Fiber is one of the most important nutrients that are essential for your body. Fiber is very essential for digestion. It can prevent many forms of chronic illnesses. Dietary fiber is a carbohydrate in its non-digestible form. Soluble and insoluble fiber are the two important categorizations of fiber, based on its water solubility nature. Soluble fiber justifies its name by completely dissolving in water. The good bacteria present in the gut can hence metabolize it. Fresh fruits, vegetables, and whole grains, etc. are some of the plant-based food rich in dietary fiber. Like most other essential nutrients, fiber also provides a lot of health benefits.
Health Benefits Of Fiber
Some types of fiber can control your appetite and help you lose weight. Some studies have shown that including foods that are rich in dietary fiber in your plant-based meal plan will help you lose weight by reducing the calorie intake. The intake of fiber slows the process of nutrient-absorption by the intestine. As a result, you will feel full for longer intervals of time.
Reduce Cholesterol Levels
Studies have shown that soluble fiber will help in reducing the cholesterol levels in your body but the effect is not so big. A review of some clinical studies revealed that to reduce LDL cholesterol by 2.2 mg/dl one must consuming 2-10 grams of soluble fiber daily. Some observational studies have shown that increased intake of fiber helps in reducing the risk of heart disease.
Reduce Blood Sugar Levels
Plant-based foods that are rich in fiber content have a lower glycemic index than foods that contain refined carbs. Experts often suggest adding fiber-rich food in your high-carb diet because fiber will prevent the carbs from raising the blood sugar levels. The intake of high-carb foods must be restricted to lower blood sugar levels.
Reduce Colorectal Cancer Risk
Statistics stand proof of this risk being the third leading cause of cancer deaths. Some studies are showing that the intake of high-fiber foods may reduce the risk of developing colorectal cancer. A majority of the foods that boast of its high fiber content are powerhouses of antioxidants. This will help in reducing the probability of developing cancer.
Fiber can absorb water and increase the bulk of stool. This will help in speeding up the movement of stool in your intestine and prevent constipation. Several studies also prove that fiber can reduce constipation. However, the effects may not be the same in every person. Furthermore, it depends on the type of fiber that is consumed.