Is dietary important? Take a look into the benefits of diet and why you should add more fiber to your meals.
Eat fiber. Add more fiber-rich food to your meals. Chances are you’ve heard it more than once before. However, do you know why health experts are adamant about recommending a fiber-rich diet?
What is Dietary Fiber?
Fiber is one of the reasons why nutritionists suggest eating whole foods. Dietary is a non-digestible type of carbohydrate found in foods. Most carbohydrates broke down into sugar molecules when ingested. However, dietary fiber retains its structure and passes to the body undigested. It is what keeps your stomach satiated.
Dietary fiber comes in two types. Each one is beneficial to health.
#1 Soluble Fiber
Soluble fiber dissolves in water and forms a gel-like material. It can be metabolized by the “good” bacteria in the gut, helps in regulating glucose levels, and lower blood cholesterol.
Foods that are a great source of soluble fiber are nuts, oatmeal, beans, lentils, apples, citrus fruits, and carrots.
#2 Insoluble Fiber
The insoluble fiber is the complete opposite of soluble fiber. It does not dissolve in water; instead, it passes through the digestive system without breaking down. Insoluble fiber supports in moving food through the digestive system. It ensures the regularity of bowel movement and prevents constipation by helping increase stool bulk.
Insoluble fiber-rich foods include whole-wheat flour, whole grain, brown rice, legumes, carrots, cucumbers, tomatoes, cauliflower, and potatoes.
Why Dietary Fiber is Important?
Fiber is a necessary and essential dietary component. It offers countless health advantages, which is why health experts value fiber with paramount importance.
Outlined below are the benefits of fiber that you must know.
#1 Reduces Risk of Heart Disease
The combination of high levels of blood pressure, insulin, triglycerides, and low levels of HDL or good cholesterol, have shown to have a prominent effect on the development of heart disease and diabetes. Dietary fiber can regulate these factors. Thus, eating fiber-rich foods can help reduce your chances of developing heart disease.
#2 Prevents Type 2 Diabetes
Diets with high fiber content cause a significant decrease in blood sugar levels. Fiber supports in regulating insulin and assures the blood sugar level remains at a normal rate. Hence, it prevents the development of Type 2 diabetes.
#3 Metabolic Syndrome and Constipation
Constipation is a common gastrointestinal problem. Eating fiber foods proves effective in producing soft and regular stools. Moreover, a high fiber diet lowers the risk of metabolic syndromes such as hyperinsulinemia, low HD levels, obesity, hypertension, and hyperglycemia.
#4 Prevents Diverticular Disease of the Colon
It is an inflammatory condition of the lower GI tract. High intake of dietary fibers cuts the risk of diverticular disease of the colon,
Tips to Increase Fiber Consumption
There are several ways to eat more fiber and have each meal with gusto.
- Make a smoothie without a blender from fiber-rich foods instead of drinking store-bought fruit juices.
- Eat fresh whole fruits rather than processed or canned.
- Choose cereal and whole grains for breakfast.
- Snack on fruits and raw vegetables instead of sweets, chips, and crackers.
Also, try various recipes of fiber-rich food and drinks online. These tips will certainly make your meal healthier and delightful.