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Why Should You Add Fiber To Your Diet

Why Should You Add Fiber To Your Diet

Adding fiber to your diet is essential to improve the functioning of your digestive system as well as to overall health. Plenty of dietary fiber mixed with a meal helps to keep healthy. Fiber is essential to maintain a healthy digestive system, and weight control/ management. 

Add fiber to each meal- breakfast, launch, dinner, and snacks, as it has infinite health benefits.

Consumption of fiber-riched food helps to build a successful weight loss program and protects from critical health problems like constipation, skin problems, cholesterol, etc.

Dietary Fiber is the part of plant foods and an important dietary substance to your health. Plant foods include fruits, vegetables, and grains. Dietary fiber has been consumed for many years because of its known health benefits. Include more fiber in your diet to become healthy.

From a functional point of view, dietary fiber helps for the bowel movement, controls blood glucose levels, and assist in lowering the bad cholesterol. 

The important fact that you should know is our body can't digest fiber. It is also important to know that different types of dietary fiber have different effects on our health.

Types of Fiber

Dietary Fiber is mainly categorized into two Groups-SOLUBLE FIBER  and NON-SOLUBLE FIBRE. 

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Soluble Fiber

The characteristic of Soluble fiber is that it can dissolve in water and forms a gummy type of gel to slow down the process of the movement of food to the intestine. The main sources of soluble fiber include oats, barley. banana, dried, beans, etc'

Non-Soluble Fiber

The characteristic of non-soluble fiber is that it can't dissolve in water and helps to regulate the bowel movement. The main sources of non-soluble fiber are carrots, corn, nuts, berries whole grain and bran, etc

Daily Requirements

According to the recommendation of the Academy of Nutrition and Dietetics, ideal consumption is about 25-35 grams of total fiber every day, with 10-15 grams from soluble fiber or 14g of fiber per 1,000 calories. 

This can be performed by choosing 6 ounces of grains (3 or more ounces from whole grains), 2½ cups of vegetables, and 2 cups of fruit per day (based on a 2,000 calorie/day pattern).

However, as we age, fiber requirements decrease. For those over the age of 70, the recommendation for women is 21 grams and for men 30 grams of total fiber per day.
Note: Eating a high-fiber diet may interfere with the absorption and effectiveness of some medications.

Fiber also binds with certain nutrients and carries them out of the body. To avoid this, aim for the recommended 20-35 grams of fiber per day. 

While eating a high-fiber diet, be sure to drink at least eight glasses of fluid each day. Fiber supplements may be an option if you are not able to get enough fiber from your diet

Fiber supplements can be used to normalize constipation and diarrhea.

Natural Foods rich in Fiber

Nature has given us plenty of foods as a source of fiber, but a perfect combination is required to maintain overall health. An adequate amount of vegetables, fruits, grains including whole grains, nuts, and seeds to be added to your diet that has fiber content.

1.Vegetables-broccoli, Green peas, cauliflower, carrot.
2.Fruits-berries, banana, apple, kiwi, orange.
3.Grains-oats,barley,popcorn,brown rice, brown bread.
4.Nuts and Seeds-almonds pistachio, beans, lentils, and peas.

Health benefits of Hi fiber

Regulates the Bowel movement prevents constipation.

Nutritional fiber softens the stool and increases the extent. It pulls water into the colon and thereby produces gentle and cumbersome stool.

 Nutritional fiber increases the burden of stool and softens it, making it pass through the intestinal tract easily. 

As a result, it saves you constipation and other digestive disorders. 
Read the Functioning of the Digestive System.

Healthy Colon

Hi- fiber lowers the risk of diverticulitis ailments like hemorrhoids and small pouches to your colon. 

Research has shown that an excessive-fiber helps the weight loss plan, probably lowers the danger of collector Cancer. 

Certain sort of fiber is fermented in the colon. Therefore, increases the hazard of stopping colon-related illnesses.

Gastrointestinal Health

Dietary fiber provides meals for healthy bacteria in the intestine, and as a result, promotes healthy digestion. Various types/grades/qualities of hi fiber available in the open market. 

A prebiotic soluble fiber formulated with herbal plant extracts for wholesome guts. This system gives a prebiotic impact which stimulates the boom of healthy microorganisms to provide digestive enzymes. 

Hi-fiber additionally helps ordinary gastrointestinal health.

Weight Control

Eating plenty of soluble fiber helps to lose fat, specifically, fat deposited in the belly. Fiber adds bulk to your food regimen without extra calories. 

Hence, it can have a satiating impact on the urge for food. It reduces appetite and can assist in weight control. If you are overweight, sufficient fiber to your diet must be added.

Blood Sugar

It slows down the release of sugars from digested meals into the bloodstream and because of that, it helps the speedy rise in blood sugar stages. This allows for maintaining a regular blood sugar level.

Protection of Heart

Hi, fiber facilitates keeping the cholesterol level under control and reduces the danger of coronary heart disease. High cholesterol and heart disease have a direct relation. That's why health experts are advised to maintain cholesterol levels under control.

Cholesterol Balance

Cholesterol is of two types - high-density lipoprotein (HDL) and low-density lipoprotein(LDL).

Excessive cholesterol in the body can build plaque, which attaches to the lining of blood vessels, and arteries. Therefore, arteries become narrow and clotted, it is difficult for blood to flow which can lead to stroke or another kind of heart disease. 

Soluble fiber help lowers overall blood levels of cholesterol via lowering the bad cholesterol levels. 


Consume foods that contain fiber and avoid foods with added sugar. Nature has given us plenty of sources to get foods with fiber. Add sufficient fiber-rich foods to your diet.

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