Do you know the wonderful benefits of fiber?
You will be unaware of these necessary fiber benefits
Let us tell you the amazing health benefits of fiber after that you will know why you should consume fiber.
Fiber obtained from various plant sources is a type of carbohydrate. Fiber passes out of the body through the intestine without being digested. Fruits, grains and vegetables provide fiber. Fiber is made up of cellulose and lignin that cannot be digested. Fiber from the small intestine reaches directly into the large intestine where only some portion of the fiber is fermented by the bacteria of the stomach.
In such a situation what is the need of fiber to body?
Fiber is necessary to regulate the excretion of feces. Due to indigestion, it stays in your stomach and it makes the stomach feel full for a long time, due to which you eat food after a short or longer interval. Fiber proves to be very helpful for patients with diabetes because the level of blood glucose remains balanced without the need to eat again and again.
Apart from this, taking a fiber-rich diet keeps the stomach healthy and reduces the risk of obesity, constipation, colon cancer, hemorrhoids and heart diseases.
So in this article of My Health Only, we are going to tell the impressive benefits of fiber, Fiber provides relief from many health problems.
What is fiber –
Fiber is a type of carbohydrate that is not digested by our body. It is found in many types of foods. Fruits, vegetables, dried peas, nuts and pulses contain plenty of fiber. There are two types of fibers. Fiber plays an important role in correcting a person’s digestive system. A person stays away from many diseases due to the digestive system being cured.
Types of fiber –
There are two types of fiber – insoluble fiber and soluble fiber.
Soluble Fiber –
It is found in fruits, oats, beans (Red kidney beans, cowpea etc.) and barley. This fiber dissolves easily in water. This creates beneficial bacteria in the body. Which makes the intestines healthy. This type of fiber reduces the cholesterol that collects on the intestines. This slows down the movement of food from the stomach to the small intestine. Due to which glucose is absorbed in the blood slow. This makes your stomach feel full longer. Soluble fiber keeps blood sugar levels controlled and reduces the risk of diabetes.
Insoluble fiber –
It is not found properly in water. To bring such fiber out of the body one needs to drink more fluids. If you drink less water while taking such fiber, you may have constipation problem. Helps in controlling cholesterol and blood sugar levels in human body.
Good and natural sources of fiber are whole grains, bread, beans, fruits, green vegetables, lentils, grains and nuts. Fiber is important for the human body and digestive system. It also helps in prevention of many diseases, so today we know about some health benefits of fiber.
Main sources of fiber –
Fruits, vegetables and grains are the main sources of fiber.
- Pulses – Pulses contain high amounts of nutrients. One cup of cooked lentils contains about 15.6 grams of fiber. It also contains protein and carbohydrate content.
- Brockley – Brockley is easily available in the market. There is about 2.4 grams of fiber inside a cup of broccoli. It also contains 316 mg of potassium. Along with this, other nutrients are also present in broccoli.
- Pomegranate – Vitamin C and K are found in pomegranate. They are helpful in healing wounds and strengthen immunity.
- Beans (Kidney beans, cowpea and soybeans etc.) – Beans contain both soluble and insoluble fiber. One cup of beans contains about 10.4 grams of fiber.
- Peas – It contains high amounts of fiber, which reduces the body’s poor cholesterol levels. Peas contain many nutrients, which reduce muscle inflammation.
Benefits of fiber for skin, hair and diseases
Benefits of fiber to the skin –
- Fiber makes skin young
Due to the effect of increasing age, wrinkles start appearing in people’s faces, but you can avoid this problem. To prevent wrinkles on the face, you need to make proper efforts in time. A balanced diet contains plenty of antioxidants like Vitamin C, these proteins contribute to the formation of collagen and this results in skin elasticity. Eating a good amount of fiber increases the period of absorption of nutrients required for the formation of collagen in the body. Due to which you look younger for longer and wrinkles are also less visible on your face. (Read more – What to do for facial wrinkles)
- Fiber maintains skin glow
External dust, pollution and cosmetics chemicals make your skin dull and lifeless. Diet plays an important role in keeping the skin healthy and glowing. For this, apart from vitamins and minerals, you should also include fiber in your diet. Not only does your body become healthy through diet, but it is also necessary for healthy skin. Apart from this, there is imbalance in hormones due to unbalanced food. It directly affects your skin. Changes in thyroid levels in thyroid problems also make the skin unblemished. If your liver and kidneys do not excrete toxins, then you may have many problems. To avoid all these problems and help in liver and kidney functions, you should take regular fiber intake. This keeps your skin glowing. (Read more – Radiant Skin Remedy)
- Fiber removes acne and scars
Due to disturbances in the digestive system, many types of skin troubles start. You can easily cure pimples and scars by removing the stomach problem. Fiber reduces your body fat and removes toxic substances. Which makes your body healthy and healthy body does not allow any kind of problem to flourish on your face.
Benefits of fiber on hair –
- Fiber makes hair stronger
Today, hair loss is common in men and women due to unbalanced diet. By taking fiber, you can strengthen hair and prevent it from falling. The effect of a balanced and nutritious diet can be clearly seen on hair, skin and nails. Eating enough fiber in the diet helps in digestion and protein absorption. Due to correct absorption of protein, hair is strengthened. At the same time hair loss also reduces. (Read more – Home remedy to thicken hair)
- Fiber increases melanin production
Fiber aids in the production of melanin. Melanin is believed to be responsible for hair color. Due to its oxidative stress (imbalance in the body), the hair takes a long time to turn white. Melanin is mainly derived from proteins present in fish and seafood. The fiber in your diet corrects digestion and corrects the absorption of protein, leaving the hair color dark for a long time. By taking the right amount of minerals, vitamins, fiber and other nutrients in the food, you can avoid hair loss problems to a great extent.
Benefits of fiber for digestion –
The most important use of fiber is in digesting food. Consumption of fiber also relieves constipation problems. It also protects us from many other diseases caused by constipation. Eating fiber in the diet also removes Irritable Bowel Syndrome / IBS disorder.
- Benefits of eating fiber reduce cholesterol –
Foods with soluble fiber such as barley, beans and lentils lower cholesterol levels and help to keep the functioning of the heart normal.
- Fiber protect against cancer –
Medical experts say that the consumption of fibrous food protects against colon cancer, breast cancer and ovarian cancer. Researches are still ongoing to confirm these findings.
- Fiber Foods for Diabetes –
To reduce the risk of diabetes, it is necessary to keep glucose levels normal. Consumption of fiber causes normal levels of sugar in the body, which helps in diabetes.
- High Fiber Food for Weight Loss –
Fiber also helps in reducing weight. Most of the edible foods which contain high amount of fiber have fewer calories, fat and cholesterol levels are also very low. The soluble fiber turns into liquid form in your stomach, which keeps food in the stomach for a longer period of time. This slows down your digestion and it does not make you hungry for long. In this way you eat less food and thus you can keep your weight under control.
- Fiber gets rid of toxins –
Fiber helps in digesting food and prevents constipation problem. Consumption of fiber removes the toxins of our body easily through feces.
Women usually require 25 to 30 grams of fiber on a daily basis, and men need 30 to 40 grams of fiber per day. So eat high-fiber foods, it will help you in maintaining good health.
Loss of fiber –
Excess of anything can get you in trouble. According to some organizations related to health services, a healthy person should consume about 40 grams of fiber a day. If you consume about 60 grams of fiber in a day, then it will start to harm you rather than benefit from fiber. Constipation is cured by taking balanced amounts of fiber, while consuming high amounts of fiber can cause constipation and stomach irritation. If you consume fiber in your diet, then drink sufficient amount of water, because drinking water reduces the problem of constipation.