Food items are always a mixture of many varieties of fibers. Among this, dietary fiber is the indigestible portion of plant foods. This is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
Unlike other food components such as fats, carbohydrates, vitamins, and proteins which breaks down and is absorbed by the body, these fibers will not be digested by our body enzymes.
Fiber keeps the digestive tract healthy and these are being passed through your stomach, small intestine, colon and eventually, out of your body. These fibers help to keep your digestive system healthy and help to prevent constipation as well.
Benefits of a high-fiber diet
- Normalizes bowel movements.
- It increases the weight and size of your stool and softens it.
- These help to maintain bowel health.
- It lowers cholesterol levels.
- It helps to control blood sugar levels.
- Aids in achieving a healthy weight.
- It helps you live longer.
The main sources of fiber-rich foods!
- Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye.
- Fruit such as berries, pears, melon, and oranges.Vegetables such as broccoli, carrots, and sweetcorn.
- Peas, beans, and pulses.
- Nuts and seeds.
- Potatoes with skin.
- It reduces the risk of cancer and heart disease.
Intake of dietary fiber and whole grains helps in reducing the risk of cardiovascular disease, type 2 diabetes, weight gain, and obesity.
Studies have shown that these fibers, cereal fiber, and whole grains are protective against colorectal cancer. Each 10 g per day intake of total dietary fiber equates to a 10 percent reduction in the risk of colorectal cancer.
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