Dietary fiber is the component of the food you eat which does not get broken down while in the digestive tract.
Instead, it goes through the entire digestive system largely intact. It does get egested from the body as a result of this.
Fibers are still significant to the body notwithstanding the fact that they are not absorbed by it. In our conversations below, we are going to discuss the benefits of fiber to the diet and the body as a whole.
We are also going to look into the various ways and means of furnishing your body with more of this component.
What Does Adding Fiber to your Diet Do?
The following are the top benefits of fiber to your body:
Adds roughage to the body
When taken in sufficient amounts, fibers add roughage to the body. This is a fibrous and indigestible material which is ordinarily plenty in vegetable foodstuffs. Its primary role is aiding the passage of food and waste products through the gut.
In the course of so doing, it helps in combating constipation and indigestion both of which arise as a result of the congestion or blockage of the alimentary canal.
Aids in detoxifying the body naturally
Fibers have the ability to scrub your gastrointestinal tract naturally. While traveling in this tract, they also eliminate toxins from the tract.
The soluble fibers, as a matter of fact, go ahead to soak up those compounds which are potentially harmful like the unhealthy fats and excess estrogen.
On the same note, fibers also speed up the movements of food in the digestive tract. This reduces the time taken by the said foods in the alimentary canal. The buildup of harmful chemicals like pesticides, mercury and BPA is thus suppressed.
Normalizes the movements of the bowel
Taking plenty of fibers has the impact of increasing the weight and the size of your stool. Moreover, it also softens the stool.
The joint impacts of these steps are that the sequence, rhythms, and pace of the motion of the bowels are effectively normalized.
As a result of this, the chances of there being constipation and excessive farting is heavily reduced. You also get to operate with great confidence and utmost peace of mind.
Promotes Healthier Gut Bacteria
Each of us has some microbiome residing in our body. These microbiomes feed off the fiber. As they break down this fiber, they release some short-chain fatty acids. These have numerous benefits in the body.
The reduced systemic inflammations are perhaps the most outstanding of these benefits. This condition is chiefly responsible for obesity and a host of other chronic health issues. You, therefore, get to stay healthier by ingesting more fibers.
Upholds the health of the bowel
A diet that is rich in fiber lowers the risks of hemorrhoids alongside small pouches in the colon, a condition otherwise called diverticular disease. This is not to mention the role it plays in the reduction of colorectal cancer.
It is these two issues which have time and again compromised the health of the bowel. Your intake of plenty of fiber in the diet is, therefore, a sure way of enhancing the health of your bowel.
Promotes the Health of Bones
Over and above enhancing the health of your bowels, the high fiber content also upholds and promotes the health of your bones. In particular, it is the intake of the soluble fibers which bring about this particular benefit.
The intake of such fibers increases the bioavailability of a couple of minerals like the calcium which is largely present in the foods we eat. Their role is primarily the increase in the density of the bones.
Lowers cholesterol levels
Some soluble fibers also lower the levels of cholesterols. Examples of these are those which are found in abundance in flaxseed, oats, and beans. They operate by reducing the levels of the low-density lipoprotein, or “bad” cholesterols.
Higher levels of these bad cholesterols are chiefly responsible for clogged blood vessels and heart attacks.
Reduced cholesterol levels are also responsible for the reduction in the pressure of blood and the mitigation of inflammations.
Reduces your likelihood of contracting heart diseases
Studies have deduced that the intake of high fiber contents on the diet is responsible for lowering your likelihood of contracting heart diseases.
This is attributable mainly to the ability of the fiber to sop up excess cholesterol in the cardiovascular system.
Consistent intakes of the fiber, therefore, prevent your blood vessels from clogging and also guarantees the unimpeded flow of blood in the system.
Keeps your weight in check
Foods that are rich in fiber tend to make you feel full all the time. For this reason, you are less likely to eat every quite often as is the case when you take in those foods that are low in fiber.
Moreover, they also contain fewer calories for the same amount of their low-fiber counterparts.
With less intake of food and especially those that contain plenty of calories, the likelihood of being overweight is greatly reduced.
Reduces your predisposition to certain cancers
Some cancers generally arise as a result of poor nutrition. These include colorectal and breast cancers.
Foods that are rich in fiber like fruits and vegetables have been noted to be effective in combating these and many more other cancers.
This is mainly because they contain plenty of phytochemicals and antioxidants which mitigate the effects of poor nutrition and also reduce the chances of contracting cancer.
Prolongs your lifespan
Given that fibers maintain the health of your heart for a longer duration of time, they indirectly help you to live longer.
In particular, the cereal fibers have been noted to reduce your chances of dying younger as it keeps you free of some cancers and other cardiovascular diseases which may send you to the grave before your time. That they bring about almost no side effect makes them all the safer and great for your use.
Minimizes Bloating and Flatulence
Bloating and flatulence are two conditions which arise when too much gas accumulate in the stomach. The gases are mainly caused by the indigestion of the nutrients which are present in the foods.
Since the fibers aid in the digestion and absorption of nutrients, it is unlikely that these two conditions will arise when you take in enough fiber. You, therefore, are certain of healthy and utmost confidence while handling issues.
Cuts your risk of Type II Diabetes
The soluble fibers slow down the absorption of sugar in the bloodstream. With regards to this, they help to stabilize your blood sugar levels. This, in turn, has the impact of reducing your susceptibility to the Type II Diabetes.
Unlike other intervention measures, the fibers do not introduce excess chemicals in your body and are generally cheaper to come by. They are thus a safer bet.
How to Get More Fiber in Your Diet
Having known the benefits of high fiber contents in the diet, we are now going to examine the various ways and means of introducing these nutrients in your food.
Jump-start your day
Many people have the tendency to postponing breakfast until they are through with their morning chores. You need not to do this though.
On the contrary, you are advised to jump-start your day by taking in breakfast as early as possible.
Immediately you wake up and before you start embarking on your daily chores, take some breakfast.
Needless to say, your breakfast has to be heavy and comprise high fiber contents. Some of the nutrients which must be present are whole grains, breakfast cereals, oatmeal, and bran.
Switch to the whole grains
As part of your attempt to incorporate high fiber contents in the diet, abandon the foods which have low fiber contents in favor of those that have high fiber contents.
Some of the foods you might want to incorporate in your diets are bulgur wheat, whole-wheat pasta, barley, wild rice, and brown rice.
They contain plenty of fiber which introduces roughage in the body. Their processed counterparts have their fiber removed in the course of their preparation.
Use High-fiber Flours for Baking
If you fancy baked foods and other confectionaries, you are advised to go for the flours with high fiber contents.
The logic is pretty much the same as the ones for ordinary foods. Confectionaries which are baked using flour that is rich in fiber also introduce more fiber in the body.
They also induce a sense of fullness for a prolonged duration of time not to mention that they are easier to egest as compared to their low fiber counterparts.
Take in Plenty of Legumes
Some leguminous crops are also rich in fiber. They include lentils, peas, and beans. You should also consider incorporating them in your diet in the highest quantities possible.
When ingested in the body repeatedly and on a regular basis, they introduce plenty of fiber in the body.
In return, your body enjoys the same benefits it would derive from the mangoes and other fruits that are rich in fiber.
Consume more fruit and vegetables
Fruits and vegetables are by far the richest sources of these fibers. Some of the leading kinds of fruits which contain high fiber contents are mangoes, pineapples, oranges, bananas, avocadoes, strawberries, apples, raspberries, and potatoes.
You have to take them in between the meals and as part of the main diets. Apart from infusing high fiber contents, these foods are also rich in moisture and vitamins.
Take some snacks in between the meals
In between any two consecutive meals, do consider taking some snacks. Be choosy though with the kinds of snacks you take in.
only consume those which have plenty of fiber contents in them. These include nuts, popcorns, and dried fruits.
Needless to say, they have to be in enough amounts if the hope of bringing in the desired outcomes is to be achievable.
Try out the Fiber Supplements
In case you lack the means to purchase natural foods that are rich in fiber, you might want to try out the fiber supplement alternatives.
They are cheaper, readily available and are more likely to bring in the same benefits as the other natural sources of fiber.
Some of these supplements you may wish to incorporate in your diet are guar fiber, psyllium, Glucomannan, and β-glucans.
Eat plenty of fortified foods
Some kinds of processed foods ordinarily lack fiber. However, in the course of their processing, they have these fiber contents added to them.
The ice creams, granola bars, and cereals are some of these foods. The fibers that are added are typically labeled as “chicory root” or “inulin.”
Many people have complained of feelings of gassiness after the addition of fiber in these foods. You should, therefore, exercise a bit of caution as you contemplate taking them.
Leave the skins of fruits intact
It is not uncommon for people to peel off the skins of fruits before taking them. However, this is not advisable as it is the skins that in fact have much of the fiber contents of the fruits in question.
As a matter of fact, the skins of most fruits have half the fiber contents of the entire fruits. You should, therefore, refrain from peeling off the skins of these fruits before taking them.
PS: Before purchasing any processed foods, including those which ordinarily contain high fiber contents, you are advised to read the labels carefully.
In particular, pay keen attention to the nutritional information which is contained in the labels of the cans that hold the foods.
It is not enough to know about the benefits of high fiber contents in your diet as well as the ways and means of adding more fiber in your diet.
Indeed, it pays to take the practical steps to leverage the awesome power and benefits of the high fiber contents.
We, therefore, challenge you to do so. Simply make appropriate arrangements mainly by identifying the kinds of foods you need or can easily access.
Given that you want others to enjoy similar advantages and benefits, why don’t you now go ahead to share this information with them?