It is unarguable that fiber may provide many healthy benefits to our body, many of us have in fact tried to avoid as far as possible. Why is this so? We all know that, fiber has no flavor or color and it hides in many of the foods that we eat. People choose to stay away from it simply because it is not tasty to eat and rather hard to chew.
Fiber is good for our gut because it helps clear unwanted wastes from our body. It also helps maintain intestinal health, lower blood sugar and cholesterol levels as well as boost the immune system.
In addition to its ability to help women protect against breast cancer, research also showed that it reduces the likelihood of heart disease and soothes inflammation in the body. It was found that people eating the most fiber, 21g per day, had 12 percent less heart disease than those eating the least, 5 g daily. This was reported by a study that observed the eating habits of 10,000 American adults. For those who ate the most soluble dietary fiber, they fared even better with a 15 percent reduction in the risk of heart disease.
When dealing with cholesterol, fiber first prevents the entry of cholesterol from the gut into the blood system. Then, the soluble fiber forms a gel-like substance in the digestive tract which binds with cholesterol-containing bile and sends it out of the body.
It sounds so good that we should take a lot of fiber on a daily basis. Not really!
Do not jump in too fast! If you happen to be one of those whose body is not accustomed to digesting fiber in large quantity, you may not gain any benefit at all, or rather may end up with an intestinal obstruction.
The best approach is to increase the fiber intake gradually and drink plenty of water. It is also important to select items that give a balance of both the soluble and insoluble types of fiber so as to enjoy their different benefits.
The minimum recommended amount of fiber is between 12g and 18g per day for adults. For children over the age of 2, the recommended intake is the child's age plus 5g, according to United States guidelines.
