Fiber is an essential element to maintaining a good digestive system. It is a known fact that a substantial amount of insoluble fiber helps to move material through the colon faster thereby cleansing the digestive tract. In addition to these advantages it is also a healthy addition to a nutritious diet.
Studies have proven that consuming adequate amounts of fiber can actually help reduce the risks of colon cancer. It also assists in solidifying the bulk of the solid waste, so that people especially the elderly feel less constipated.
Some excellent sources of Insoluble fiber that doesn't readily dissolve in water are nuts, wheat bran, whole grains and most vegetables. There is however another type of fiber known as soluble fiber. As the name suggests this kind of fiber readily dissolves in water and also offers several benefits.
Research has found that sources of soluble fiber which include citrus fruits such as oranges and lemons, apples, barley and oats can actually help reduce cholesterol levels.
The recommended daily dose of fiber for adults over 50 years should ideally be 21 grams for women and 30 grams for men. For individuals under 50, it should be 25 grams for women and 38 grams for men.
However these amounts are based on the average weight which for men is about 170 lbs and around 120 lbs for women. Individuals should consult the appropriate tables to find the fiber intake that is adequate for their weight. If people are sensitive to certain kinds of food, they should try and find alternative sources of food that not only contain adequate amounts of fiber but which also suit their special circumstances.
Most of the time there are certain foods that are right for all. For example, Bran muffins are an excellent source of fiber. However, sometimes these muffins are high in fats and sugars so one should try and seek out a low fat option. A cup of raisin bran cereal contains roughly 7 grams of fiber and also has the added benefits of helpful vitamins too.A cup of oatmeal or black beans also have fiber ranging between 4 to 7 grams.
The important thing to keep in mind is that one shouldn't opt for foods that are rich in fiber but also calories. It seems pointless to pile on calories when getting the needed nutrients. For example, a couple of dozen peanuts are high in fiber but at the same time also high in fat. The key is to eat in moderation.
Fruits are excellent sources of fiber. A cup of raspberries contain at least 5.5 grams of fiber. Blackberries on the other hand contain 3.8g while an apple contains 3.3 grams of fiber.
When it comes to bread, whole grain bread contains more fiber and less calories in comparison to ultra processed white bread. One can get upto 4 grams of fiber by eating a sandwich.
Therefore, it is important to consume both soluble and insoluble fiber as part of your daily diet to keep fit and remain healthy.
The use of fiber, bulk or roughage was once thought of as just filler. If you eat more fiber, there is less room in your stomach for high-fat, high-calorie foods. That is still being seen as one of fiber's benefits, but it is now recognized that fiber itself plays a role in reducing the risk of chronic diseases such as heart disease, diabetes and cancer.
Fiber isn't just a single substance but a combination of many different substances. These substances are all the parts of plants that can't be digested by the human body.
Fiber is divided into two main categories: those that are soluble (capable of being dissolved in some solvent, usually water) and those that are insoluble. Most plants contain both types of fiber, though different plants contain a different balance of each.
Within the last decade, the term fiber has been replaced by dietary fiber. This term now means both soluble and insoluble fiber.
Foods that are high in fiber are beneficial because they are usually low in fat and calories and may be used to replace meats and other fatty foods that can increase the risk of colon cancer and coronary artery disease. Foods that are high in fiber also tend to be higher in antioxidants and other substances that may protect you against different forms of cancer.
People who eat a high-fiber diet are more likely to make other healthy choices in their lifestyle such as not smoking and getting more exercise.
Eating a healthy amount of dietary fiber could lower the risk of developing these diseases and conditions:
Diverticulosis. Ten percent of people over the age of 40 suffer from diverticulosis. Tiny pouches, called diverticula, form within the walls of the colon. When these pouches trap food, they might become inflamed and cause abdominal pain. Fiber may help prevent the formation of diverticula by reducing constipation and by reducing the pressure in the colon. This, in turn, helps to relieve the inflammation.
Colon cancer. Colon cancer is the second leading cause of cancer deaths in the United States. This disease is more rare in countries that consume a diet low in meat and higher fiber foods.
Heart disease. Studies indicate that soluble fiber such as bran and barley helps to reduce total blood cholesterol primarily by lowering LDL (bad) cholesterol.
No one seems to know exactly how much fiber is needed to significantly reduce cholesterol, but it is known that a typical high-fiber diet is low in fat and will reduce blood cholesterol. Foods that have been shown to be beneficial are oatmeal, grapefruit, apples and broccoli. Reducing the amounts of saturated fat from whole milk, cheese and meat are even better ways to control high cholesterol.
Breast cancer. The American Health Foundation in New York found that wheat bran (insoluble fiber) reduces blood estrogen levels, which may affect the risk of breast cancer. There is no conclusive evidence to support this theory at this point. But, it could be that when people eat more fiber they tend to eat less fat which is believed to contribute to breast cancer.
Diabetes. Studies have shown that soluble fiber improves blood sugar control and can thereby reduce the need for insulin or medication in people with diabetes. It is believed that fiber delays the emptying of the stomach and slows the absorption of glucose in the intestine.
When you are starting a diet higher in fiber, increase the amounts of fiber that you eat gradually. Be sure to drink plenty of water to keep the fiber moving through your system.
Both Mike Singh & Jude Wright are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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