The recommended amount of total dietary fiber intake in our daily diet is 38 grams for men and 25 grams for women yet most of us fall short. Since fiber doesn’t get absorbed by our body there is a tendency to believe that it is not one of the essential elements of a healthy diet plan.
But studies have shown that a long-term lack of fiber in the daily diet can lead to obesity, diabetes, higher risk of cardiovascular disease, etc.
Rich sources of soluble fiber are oats, legumes like beans, peas, and soybeans, apples, citrus beans, bananas, berries, barley, carrot, etc. Insoluble fiber is present in whole wheat flour, wheat bran, most vegetables, and nuts.
Here is a list of the perks of a fiber-rich diet:-
1. Regulates blood sugar
Dietary fiber can reduce the risk of diabetes by 28% as has been suggested by some studies. Fiber-rich food slows down the absorption of sugar in the bloodstream.
2. Lowers Cholesterol
High protein, low-carbs diet not only leads to a rise in cholesterol it also leaves you nauseous, tired and weak. Increase the fiber content in your diet by adding whole grains, fruits, vegetables which are also enriched in vitamins and minerals as a bonus. Soluble fiber helps in reducing the cholesterol deposits in the arteries ultimately lowering the risk of coronary heart disease, stroke, obesity, etc.
A lack of fullness or satiety often leads us to overeat. A fiber-rich diet satiates the hunger pangs in between meals. Thus increasing the duration between snacks which further leads to slower and better digestion and lesser consumption of fatty foods.
4. Helps in balancing metabolic hormones.
Increased consumption of dietary fiber decreases diets metabolizable energy which is the gross energy left after the energy lost in the excretory process. Dietary fibers lead to inhibition of glucose metabolism thus creating a surplus production of insulin. Carbohydrate and lipid metabolism is also improved. A robust metabolism leads to a decreased incidence of certain type of cancer.
5. Improved digestive health
Insoluble fiber helps in the smooth functioning of intestines and colon. It reduces the symptoms of irritable bowel syndrome. Digestive Center can be really helpful if you are looking for probiotics for your digestive system.
Overall digestive health is also improved with regular consumption of dietary fibers.
Go ahead and give your diet the much-needed fiber boost. Too much too soon of anything is not beneficial. So remember to increase your fiber intake by a few grams at a time.
Natural dietary fibers consumed at the recommended amount can help you in weight management, control blood pressure and sugar level. Fiber is not only a boon to your life but also pocket-friendly.
When choosing your daily dose of fruit juice, always go for the pulpy one. That extra fruit pulp will act as your fiber for the day. Avoiding junk food is an added benefit. With a little bit of discipline and small changes in your daily life, one holds the power to live a fulfilled life.