6 Health Benefits of Eating Fiber
We’ve all heard the saying, “An apple a day keeps the doctor away.” But just how true is this? We need fibre to keep our intestines healthy. According to researchers, consuming more fiber offers many health benefits. These include lowering cholesterol, reducing the risk of heart disease and diabetes. It helps maintain normal blood sugar levels. Therefore, you must aim for 14 grams of fiber per 1000 calories to stay fit and healthy. It’s been a while since we talked about the benefits of eating more fiber. Here are 6 Health Benefits of Eating Fiber.
What is Fiber and What Types of Fibers?
Fibre is a type of carbohydrate that your body can’t digest. It helps the movement of food through your digestive system and keeps you regular.
There are two types of fiber: soluble and insoluble. Soluble fiber helps move food through your digestive tract, while insoluble fiber does not. Fiber can reduce cholesterol and lower the risk of disease.
Fiber is found in foods like whole-grain bread, cereals, fruits, vegetables, and legumes (beans).
6 Health Benefits of Eating Fiber
Why is Fiber Good for You?
1. Maintain a Healthier Weight Over Time
Fiber is an essential nutrient that helps keep you feeling full longer. This can help you stave off overeating or unhealthy snacking. Fiber also helps regulate blood sugar levels, so you don’t get hungry as frequently.
In addition, you feel satiated and full for longer, fiber may also help with weight loss by curbing your appetite. Fiber’s ability to reduce the amount of ghrelin, a hormone that stimulates hunger.
2. Smooth Digestion
Fiber is essential in our diet. It helps us to get rid of toxins, absorb water and keep our digestive system clean.
In fact, it is fiber, that keeps our digestive system healthy and functioning properly. It can help prevent constipation, diarrhoea, and other related problems.
Fiber also increases satiety, it makes you feel full. In addition to this, fiber also reduces the levels of cholesterol in your blood by binding with it and expunges it.
3. Helps Reduce Your Risk of Colorectal Cancer
The colon is the largest part of the digestive system, and it’s where we store most of our waste products. An abundance of toxins may lead to colon inflammation. This inflammation can lead to cancer.
Fibre lowers harmful substances in the colon, reducing inflammation and preventing colon cancer. Fiber also helps keep your digestive system moving smoothly so that you don’t experience any discomfort or constipation.
4. Cuts Your Type 2 Diabetes Risk
Eating a high-fibre healthy diet is the best way to reduce the risk of type 2 diabetes. That’s because fiber can help you feel full and satiate your appetite. Thus, keeping you off snacking on unhealthy foods. It also helps you maintain a healthy weight and control blood sugar levels, which can help prevent type 2 diabetes.
5. Helps Protect Your Child from Asthma
The increased fibre intake during pregnancy helps to reduce the risk of asthma in your child. The reason is that fiber is rich in antioxidants, which can help reduce inflammation in the body. Inflammation is a key part of asthma,.Having adequate dietary fiber can help improve your child’s lung function and reduce asthma symptoms.
6. Healthier Glowing Skin
Consuming fiber, aids in maintaining proper digestion and elimination of food toxins, while also promoting healthy blood and nourishing soft skin. It assists in combating acne, pimples, and blackheads by eliminating bacteria and other harmful substances.
List of High-fiber Foods We Should Consume
If you aren’t getting enough fiber daily, you may need to boost your intake. Good choices include:
Whole Grains: Khapli Wheat, Brown Rice, Oat Bran, Corn Bran, Rice Bran, Quinoa, Sorghum, Foxtail Millet, and many more.
Fruits: Raspberries, Pear, Apple, Banana, Orange, Strawberries, and many more.
Vegetables: Green Peas, Broccoli, Turnip Greens, Brussels Sprouts, Potato, Sweet Corn, and many more.
Nuts, Seed, Pulses, and Legumes: Lentils, Black Beans, Chickpeas, Chia Seeds, Flax Seeds, Almonds, Pistachios, and more.
6 Health Benefits of Eating Fiber
How Much Fiber Do You Need?
The recommended amount of fiber you need to eat every day depends on several factors. These include your age, gender, and physical activity level. But most adults should aim to get at least 25 grams of fiber each day. Men aged 50 or above should aim for 38 grams of daily fiber. Whereas women over 50 should aim for 25 grams.
Fiber is a complex carbohydrate and contains essential nutrients. It also aids in the digestion process. If you are concerned about your heart health or overall well-being, then fiber is a must for you. When you complement foods high in fiber with exercise, then the benefits increase.Then adding fibre to your diet is a good idea. Consider the health benefits of eating fiber and make dietary adjustments if you eat out often or depend on food for energy. Accordingly, you will have the potential to witness significant positive changes in your overall well-being.
6 Health Benefits of Eating Fiber
You would also like to read –What’s keeping you from getting improved strength, immunity, and overall health and How do you ensure that you stay stronger and healthy as you age?
This is a guest post.
Author Bio
Kunal Tambe is a dedicated member of the content marketing team at Two Brothers Organic Farms. He tirelessly raises awareness about organic farming, as well as related topics such as food sovereignty, sustainable practices, nutrition, and climate change. His valuable content provides immense value to farmers, the agriculture industry, and end consumers. Apart from his expertise in writing and content strategy, Kunal enjoys engaging in adventure sports and indulging in classical music.
This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla in collaboration with Zariya Healings.
@wordsmithkaur
@wordsmithkaur
Well done Harjeet ji! I would like to add that having more fiber also reduces the risk of gall stone formation and this is the commonest surgery people are undergoing nowadays very well explained and very helpful post for people trying to understand how to include more fiber in their diet.
I belong to a different school of thought when it comes to food Harjeet, so I don’t believe grains are good for the body in any way. Not that I don’t eat them… I eat everything😄 but I’m aware that they aren’t good. However, the other food items uv mentioned are undoubtedly great sources of fiber for the body👍
Also, I was just thinking that it’s commendable that you write on so many different topics and that too all with equal flair… keep it up!
Indeed Fiber is ver good for the body, however for those who suffer from gastric trouble, fiber can caz a very bad gastric trouble. However for those who can manage with fiber its the beat to have.
It is such a coincidence, just today I was browsing through Google and came across some stories on fibre. And then I read your post. Ilike many vegetables which have fibre, except for potatoes. Am also gluten allergic, so no wheat, but otherwise, I do like to eat soluble fibre. Keeps me full longer and feel better.
Just what I needed! My hubby is having some bowel trouble for days now and I kinda knew that it was the fiber that he need to add more to his diet and was about to do some research…and here comes your blog which is most helpful!
I grew up hearing the benefits of eating fiber and sometimes also forced to eat veggies in good quantity just because of the fact that it contains good amount of fiber. Its none other than my MOM who used to give these lessons day in and day out and you will not believe mam now I am a mom and still when I meet my mom she keeps repeating the same thing when I actually take it in good quantity. But what you mentioned in the post is very true and we should include it in our daily diet in required amount…
Wow, this post is an eye-opener! I’ve always known that fiber is important for our digestion, but I never realized just how many other health benefits it provides. Lately, I have been consuming quinoa and various sautéed vegetables, and I must say, I feel satisfied without any sense of heaviness in my stomach.
Fiber is just as important in a balanced diet. But I wasn’t aware of all these added benefits. Particularly about asthma. That said, too much of a good thing is bad too.
I always try to add more fiber to mine as well as the family’s diet. Thank you for this helpful post I could get more things that I can add to our diets for fiber intake.
A very informative post. Our eating habits have changed so much that we need to be reminded to include fiber in our diet. Our ancestors did that and led a more fitter life.
This is an informative post. Fiber is beneficial for our body since it promotes healthy digestion by adding bulk to the stool and preventing constipation. It also helps regulate blood sugar levels and reduces the risk of developing diabetes. At home, I ensure the family gets enough fiber in their food.
Very detailed post Harjeet. Though I knew fiber was important I did not realise it’s need until.my hubby had a slight GI issue. Now we make sure to include fibre consciously in the diet.
Fibre has many health benefits some of which I was aware of and some I wasn’t. Thanks for sharing this post was very informative.
Thanks for this post, Harjeet. Very exhaustive and detailed.
It’s amazing that without knowing about it we’ve been taught to have a balanced meal with dal chawal sabzi roti salad etc that has enough amount of fiber for our good health. Anyone with digestive issues is always advised to eat high fiber food. Good and informative post.
I used to hear that we should have a fiber-rich diet but never knew that it has so many benefits. Thanks for explaining it in detail 🙂
wow, super informative. fibre is the miracle constituent of food that eases the smooth functioning of our system. Such a detailed post on the benefits of including fibre in our diet.
I keep on recommending my patients to add more fibre in their diet. I especially prepare my kids’ meals with millets and oats to provide them more fibre .
Fiber is crucial for a well-balanced diet. You said it rightly! Thank you for sharing all the added benefits. I will definitely be referring back to your article to find options.
A thoroughly informative post.