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The benefits of Dietary Fiber

Cereals in a pot

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Foods rich with fiber contains various components such as – cellulose, insoluble fiber, soluble fiber, lignans, inositol and fructo-oligosaccharides. These elements, all have an essential part to play in sustaining optimum health.

The Physiological benefits of  Fiber

Experts say, a 30 gram intake of foodary fiber, per day, is sufficient to stave off various ailment and encourage good health. The following are the major effects of foodary fiber :

  • Increased Stool Weight and Decreased Intestinal Transit Time:
    The insoluble fiber helps add weight / bulk to the stools, as a result of its water holding properties. Consequently, stool weight increases. A bulkier stool passes easily through the colon, and is effortlessly expelled out of the rectum. What’s more, it requires lesser straining, during the process of evacuation. A high fiber food checks the event of hemorrhoids (or piles), and varicose veins, closely linked to straining at stool. Most essentially, a larger stool diminishes the transit time in the gut. Feces pass smoothly and quickly out of the colon. The longer the stools remain in the colon, the longer is the individual exposed to cancer causing compounds present in the intestine.
  • Recovers digestion:
    High fiber make sures that the food that is consumed, is released gradually from the stomach, into the intestine. (Fiber speeds up the passage from the intestine to the rectum.) This make sures that the blood sugar level rises gradually and no spiking occurs. as well, recoverd digestion guarantees better absorption and assimilation of the very essential nutrients. additionally, the secretion and activity f pancreatic enzymes recovers in the presence of fiber.
  • Lipid Metabolism:
    Water soluble fiber is able to lower the blood cholesterol level and serum triglyceride level significantly, by augmenting their fecal excretion, and as well preventing their synthesis by the liver. Thus, lowered cholesterol levels keep cardiovascular ailment and diabetes at bay.
  • Helps in the Management of Obesity:
    A food that is lacking in fiber is an essential and key cause for gaining weight and obesity. Fiber helps shed superfluous weight by – inducing satiety, enhancing blood sugar control, rising purging of wastes from the bowels, and greatly slowing down the eating process.
  • Maintains a Suitable Intestinal Flora:
    A high fiber intake promotes a healthy balance between the harmful bacteria and the beneficial bacteria in the colon. High fiber increases the production of short chain fatty acids, which decrease the colon’s pH, thus creating a hospitable surroundings for the friendly bacteria.

Best Sources of Fiber

Wheat bran, oat bran, whole cereals, legumes, guar gum, fruits, sea weeds, flax seeds, and vegetables are noteworthy sources of fiber. Stepping up the daily intake of these foods will yield significant and far-reaching health benefits.

Dietary fiber in supplements

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Reference :

Curr Pharm Des, Andoh, A.,T. Tsujikawa, and Y. Fujiyama, Role of foodary Fiber and Short Chain Fatty Acids in the Colon, 2003

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