More and more people understand the importance of staying fit via healthy meals these days. If you are one of them, you must have heard of dietary fibers, and you would have been advised to incorporate them into your diet. If you are wondering what are dietary fibers and how they make you healthy, then you must read on.
Dietary fiber includes plant foods that are not digested or absorbed by our bodies because they cannot be broken down or absorbed like other food components such as proteins, fats or carbohydrates. When you follow a high fiber diet, the fiber will remain intact and pass through your body via the stomach, small intestine as well as the colon. If you want to follow a high fiber diet, you should eat more plant origin foods such as grains, fruits, and vegetables.
Importance of High Fiber Diet
Following a high fiber diet is a smart move by health-conscious people because it offers the following benefits.
Normalizing Bowel Movements
A big benefit of sticking to a high fiber diet is that it can help relieve problems like constipation by adding bulk to the stools. It will enable the stools to pass faster and in a pain-free manner.
Maintaining Bowel Health
People who stick to a high fiber diet also have better bowel health as their stools have better water content and are easy to pass.
Lowering Cholesterol Levels
Various studies have found that a high fiber diet can improve total cholesterol, serum lipids, triglycerides, low-density lipoprotein cholesterol (LDL-C) & high-density lipoprotein cholesterol (HDL-C). Individuals who stick to a high fiber diet also have fewer chances of being victims of coronary heart disease.
Helping Control Blood Sugar Levels
According to various studies, having a high fiber diet can lead to lowering of postprandial blood glucose. If you consume gel-forming fibers, and you are at risk of either being diagnosed with type 2 diabetes or you have type 2 diabetes, you will get some help as these fibers reduce insulin, fasting blood glucose and hemoglobin A1c, HbA1c.
Aiding in Achieving Healthy Weight
Weight management is a key concern of people who want to stay fit and healthy. A high fiber diet can contribute to that because different studies have discovered that obese adults usually have less fiber intake as compared to the lean adults.
How Much Dietary Fibers You Should Aim For?
According to the recommendations by the WHO Committee on Chronic Degenerative Diseases, your daily dietary-fiber intake should be 30 grams. As per the US Dietary Guidelines you should aim for 14g fiber for every 1000 calories you consume. So, an average male should aim for 38 grams while an average female must consume 25 grams of it.
In essence, it can be seen that getting the answer to what are dietary fibers is essential for all health-oriented people. The sooner you realize the importance of dietary fiber in keeping you healthy, the sooner you would want to follow a high fiber diet.