Fiber is essential to health and has several advantages. The body cannot digest or absorb plant-based fiber.
Digestive Health: Insoluble Fiber: Insoluble fiber softens and bulks feces, preventing constipation. Food passes faster through the digestive tract, promoting regular bowel motions. Whole grains, nuts, seeds, and fruit and vegetable skins contain insoluble fiber.
Weight Management: High-fiber foods have less energy density than low-fiber ones. High-fiber foods may help regulate hunger and weight by making you feel full.
Blood Sugar Control: Soluble fiber slows glucose absorption, regulating blood sugar levels. This can help diabetics and those at risk. Soluble fiber is found in oats, beans, and fruits.
Heart Health: Soluble fiber assists in lowering blood cholesterol by attaching to and excreting cholesterol molecules. This may lower heart disease risk. Some fruits, legumes, oats, and barley reduce cholesterol.
Colon Health and Disease Prevention: High fiber intake reduces colorectal cancer risk. Insoluble fiber bulks feces, minimizing hazardous chemicals' colon lining contact. This may reduce colorectal cancer risk.
Promotes Healthy Gut Microbiota: Dietary fiber acts as a prebiotic, fostering good gut bacteria development. A healthy gut microbiome improves digestion, immunity, and vitamin synthesis.
Fiber-rich meals can regulate appetite and reduce calorie intake by promoting fullness and pleasure (9. Appetite Regulation). This can help regulate weight and prevent overeating.