Fiber has always been associated with good digestion and consistency of bowel movement. But these are not the only things that fiber can offer to you and your health.
Fiber is found mainly in whole grains, vegetables, and fruits in which it cannot be digested or absorbed by the body. It will stay intact in your stomach, then it will pass to your intestine and colon, until it goes out of the body. There are two types of fiber:
- Soluble: This means that fiber is dissolved in water where a gel-like substance is formed. Soluble fiber can be found in peas, beans, oats, citrus fruits, barley, and carrots.
- Insoluble: This one cannot be dissolved in water, but is responsible for movement of food through the digestive system. Insoluble fiber can increase the bulk of your stool and can help relieve you from constipation. Get this type of fiber from green beans, potatoes, cauliflower, wheat bran, and nuts among others.
There are plant-based foods, including beans and oatmeal, which have both types of fiber. Eating foods that are high in fiber can give you a ton of benefits, including the following:
1. Lower Stroke Risk – Studies show that every seven grams of fiber can decrease stroke risk by seven percent. Make sure that you consume foods with fiber to gain this benefit.
2. Control Blood Sugar Levels – Eating foods that are high in soluble fiber can slow down the digestion of both sugar and carbohydrates by the body. This can help prevent blood sugar spikes.
3. Relieve IBS – If you have irritable bowel syndrome (IBS), you should eat more fiber as this is one of the best natural ways to relieve you from the painful and often embarrassing symptoms.
4. Decrease Hemorrhoids Risk – Add more fiber to your diet to help you avoid hemorrhoids.
5. Protect the Heart – Eating high-fiber foods has been shown to decrease the risk of developing heart disease by 40%.
6. Control Weight – There are several fiber supplements to help obese people lose and manage their weight. Fiber provides an effect of suppressing hunger by helping you feel fuller for longer, particularly because it stays intact in the stomach for a longer period compared to other foods.
Eating high-fiber foods can also help improve your look because it diminishes the amount of yeast and fungi that come out of the body, which then leads to fewer rashes or acne. Whether you eat fiber-rich foods to maintain your weight or to help you with bowel problems, fiber is indeed one of the most efficient nutrients around.