Roughage is another name for dietary fiber. Fiber refers to the components of plant foods that your body cannot digest or absorb. Unlike other foods such as fats, proteins, or carbohydrates that your body digests and absorbs, fiber is not absorbed by the body. Instead, it exits your system via your colon, small intestine, and stomach largely intact.
This lack of absorption is often considered unhealthy or can make fiber look useless. However, this may be far from the truth. Foods rich in dietary fiber include fruits, vegetables, whole grains, legumes, etc., all of which are known for their many benefits. In this article, we discuss the top reasons why you should add more fiber to your diet.
7 reasons why you should be consuming enough fiber every day:
1. Improves digestion
Reducing constipation is one of the main advantages of increasing your fiber intake. Fiber is thought to speed up the passage of stool through the intestines, increase stool volume, and aid in water absorption. Appropriate fiber choices can relieve constipation, while incorrect choices can have the opposite effect.
2. Helps lose weight
Some fiber can help with weight loss by reducing hunger. Furthermore, some research suggests that adding more dietary fiber can help people lose weight by naturally cutting calories. Fiber can absorb water in the intestines, which slows down the absorption of nutrients and increases the feeling of fullness. However, this depends on the type of fiber. While some soluble fibers have little or no effect on weight, others can have a noticeable effect.
3. Reduces the risk of diabetes
High-fiber foods usually contain Low glycemic index It is a source of refined carbohydrates, from which most of the fiber has been removed. This is critical, especially if you eat a lot of carbohydrates. In this case, the fiber can reduce the possibility of carbohydrates causing dangerously high blood sugar.
4. Improves the health of gut bacteria
Like any other living organism, bacteria require food to survive and function. Because human cells lack the enzymes needed to digest fiber, they reach the large intestine largely undigested. This is the main rationale for the necessity of some dietary fiber for health. They act as a probiotic by feeding the beneficial bacteria in the gut.
5. Acts as a detoxifier
The natural cleansing process of fiber helps remove contaminants from the digestive system. Before the body can absorb it, soluble fiber absorbs toxic substances such as excessive estrogen and unhealthy fats. Furthermore, insoluble fiber speeds up the process by reducing the length of time toxins like BPA, mercury, and pesticides stay in your body. The less time they have to hurt you, the less likely they are to hurt you.
6. Improves bone health
Asparagus, leeks, soybeans, wheat, and oats are just a few examples of foods that contain prebiotics. This soluble fiber has been found to enhance the bioavailability of minerals such as calcium. This can support the maintenance of bone density.
7. Reduces the risk of some types of cancer
According to a study published in Annals of Oncology, every 10 grams of fiber you eat is associated with a 10% lower risk of colorectal cancer and a 5% lower risk of breast cancer. In addition to these anti-cancer properties, foods high in fiber, such as fruits and vegetables, also contain antioxidants and phytochemicals that may reduce your risk.
In conclusion, add more fiber to your diet to ensure your body is working to the best of its capabilities. Also, be sure to eat a variety of other nutrients along with fiber. The best diet for you is a balanced diet.
Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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