Fiber is known as the aid for weight control and heart disease. Besides, fiber also has many other health benefits. This post will show you more benefits of fiber in addition to preventing colon cancer. You may visit and read more post about health on Health Guide. Fiber is an indigestible carbohydrate found in the cell walls of plant foods. Although fiber isn’t an essential nutrient, a high-fiber diet keeps your digestive system running smoothly, cancer free, and can help you lose weight and may lower your risk of heart disease. The two types of dietary fiber, soluble and insoluble, both contribute to health in different ways.
Soluble fiber such as pectins and gums dissolve in fluids in the large intestine and forms a gel. A diet high in soluble fiber helps lower cholesterol levels because it binds intestinal bile acids that contain fat and cholesterol, which are removed in the stools instead of being reabsorbed into the bloodstream. Soluble fiber also reduces the symptoms of irritable bowel syndrome and other digestive problems by helping to regulate both constipation and diarrhea, and slows the absorption of simple sugars, which helps control the rise in blood sugar after eating.
Soluble fiber can also feed friendly bacteria which help keep the pH in the intestines in balance as well as digest foods and manufacture b vitamins which are important for the body. Good sources of soluble fiber include legumes (beans), oats, barley, fruit (apples, for example) and psyllium seed (used to make Metamucil and similar products).
The new recommendations from the Institute of Medicine state that women age 50 and younger eat at least 25 to 35 grams of total fiber per day, and men in the same age group at least 30 to 40 grams of total fiber per day. Women over age 50 should eat a minimum of 25 grams per day, and men over 50 should eat a minimum of 30 grams per day to maintain good intestinal health.
Other sources of insoluble fiber are whole grains and beans are perhaps the most often overlooked terrific sources of fiber. Fruits and vegetables are also great choices when trying to increase your fiber fill. Keep in mind that animal foods, for the most part, are devoid of any fiber.
Fiber is only found in whole foods that come from plant sources. There is “no fiber” in meat or fat. Man made and processed foods have less fiber. To get some ideas for good high-fiber foods, go to your grocery store and look at the labels for highest fiber count before purchasing processed foods.
For those who find it impossible to get the recommended fiber from the foods they eat, there are alternatives.{Fibers in both insoluble and soluble forms are also available in powder, tablet or capsule}. Those looking for fiber supplements should stop into their local or internet health food store and shop around for the fiber supplement that best fits their daily needs.
* Statements contained herein have not been evaluated by the FDA. Fiber is not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication or adding Vitamins to medications.
