While we know eating whole grains and fiber is good for us, most of us don't get enough. Adults in America today manage to eat about 15 grams of fiber each day, just half of the recommended amount. In a world full of highly processed foods, it can be difficult to get the fiber we need.
Fiber plays an important role in our daily diet. Some new fibers supplements provide a significant amount of healthy fiber in chewable tablets and can give us added benefits not found anywhere else. Fibers is the part of plant food we can't digest or absorb. Fiber has no calories and is not recognized as essential nutrients. However, it seems the very makeup of fibers is the key to its healthy benefits.
Daily fiber has a natural blend of concentrated dietary fiber. It provides soluble and insoluble fibers, each of which have a role in metabolism and health protection.
Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and the edible part of apples. Foods high in insoluble fibers include whole bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Soluble fiber, such as gum and pectin, can dissolve in water. They can be found throughout the structure of plants. During digestion, these fibers from a moist, slippery mass that not only gives us the feeling of fullness, but acts to slow the absorption of excess carbohydrates. They can also absorb and get rid of bile acids, cholesterol, sugar, and the toxic materials found throughout the bowel. By doing this soluble fibers act to nourish bowel walls and regulate cholesterol synthesis in the liver.
Insoluble fiber, such as cellulose, hemicellulose and lignin, do not dissolve in water. They are concentrated in the seed bran, husks and stems of lants. These fibers pass through the GI tract largely unchanged. This is the type of fiber that acts to "sweep" out the bowel, helping to flush and cleanse the systems, a proved remedy for constipation.
Fiber can be effective in the management of blood lipids by lowering the "bad" cholesterol levels, raising "good" cholesterol levels, and strengthening diseased hearts. The soluble fiber binds cholesterol as it moves through the intestinal tract. Since the fiber is not absorbed, the bound cholesterol is not absorbed, and out with the stool it goes. High fiber intake can also significantly lower the risk of heart attack.
Fiber can improve diabetes already diagnosed, as well as reduce the risk of diabetes. Fibers is beneficial to both type 1 and type 2 diabetes. When someone with type 1 diabetes eats soluble fiber, the fiber coat the lining of the stomach and delay its emptying. Sugar absorption is slowed after a meal and the amount of insulin needed is often lowered.
Fiber can actually help prevent type 2 diabetes. Eating a high fiber diet can keep us away from fried, fatty foods that can pack on the punts. High fiber diet are loaded with fruits and vegetables, which are also low in calories..
Fiber can help us lose weight. Eating large amounts of fiber keeps us from eating large amounts of high calories and fatladed ice cream sundaes, fettuccini alfredo and deluxe pizzas. High fiber foods make us feel fuller since fibers take up space in the stomach, making our total food intake less. Since high fiber foods are low in fat, not only do we take in less volume, we take in less food fat too.
Fiber can strengthen our immune systems. Eating a high fiber diet can actually make white blood cells stronger and more effective for disease fighting. As a result, a high fiber diet can improve our immune system and protect us from diseases we might catch, such as cold and flu, as well as disease that start in our cells, such as cancer and autoimmune diseases. When we eat fiber, its bulk fills our stomach and leaves little room for foods containing fat. The less unhealthy fat we eat, the lower our chances are for developing cancer.
Fiber can keep our bowels healthy and relieve constipation by re-establishing the proper balance of intestinal flora (healthy bacteria). They provide a mechanical stimulus for the bowel, which promotes a healthy digestive tract. If we mostly eat foods low in fiber or no fiber, the muscles that make up our colon walls don't have to work very hard to move the fecal matter through the system. The colon walls get lazy, lose their shape and weaken. Weak colon walls can develop pockets where stool gets caught and bacteria grow, causing serious infection. A high fiber diet keeps our colon's muscles fit.
Constipation is most often caused by the lack of fiber. Insoluble fiber keeps bowel movements large and soft. Large and soft stools are easier to ass and help prevent hemorrhoids too. Fiber can help us eliminate toxins by moving through the bowel smoothly.
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