How important is fiber to the proper function of our bodies? In this article I write about how there are different types of fiber and what their roles are.
Lots of importance is placed on vitamins, minerals, and herbal remedies for our every day supplementation, but one of the fundamental elements to good health lies in the amount of fiber we eat.
The fiber we consume, called roughage, comes from grain husks, the skins and flesh of fruit and the tough, fibrous material in vegetables. It is unable to be broken down by digestive enzymes and is not able to be absorbed into the system as it passes through the stomach and intestine. Fiber has few, if any, calories or nutrients, and is usually processed out of the many packaged foods consumed today.
There are two different types of dietary fiber, soluble and insoluble. Both types of fiber play important roles in keeping your digestive system running right. No single food, not even popular bran, is a good source of all the beneficial types of fiber.
Insoluble Fiber – Found in whole grain products, seeds, fresh fruits and veggie – provides bulk, making movements easier and helping to avoid constipation. Scientists studying diets high in fiber and low in fat speculate that insoluble fiber may avoid various gastrointestinal difficulties and could reduce the risk of certain cancers.
Soluble Fiber – Soluble fiber has been proven to help lower cholesterol. Found in oat bran and dried beans, it tends to slow down the release of food from the stomach, which helps keep blood sugar levels stable so that you can avoid the feeling of fatigue and weakness connected with low blood sugar levels.
Fiber is an essential part of our diets. High fiber foods are filling, but low in calories, so they aid in the management of weight. Fiber has a very important role to play in maintaining a healthy body. By increasing the bulk of fecal material, it aids in the efficient passage of waste products through the intestine. It also draws in water from the surrounding blood vessels, which softens the stools, making elimination more regular and easier, thus helping to prevent constipation and hemorrhoids. By reducing the absorption of digested fats, blood cholesterol levels are lowed, thereby reducing the risk of coronary heart disease.
Every adult should eat about 25-30 grams of fiber a day. However, the average American, eating the typical Western diet high in animal fats and refined carbohydrates, consumes only about half the amount needed. The National Academy of Sciences recently upped its fiber guidelines to 25g daily for women and 38g daily for men. For children add 5g to your child’s age for the proper amount.
How Fiber Works
- Fiber absorbs and holds moisture in the digestive system, acting like a sponge and making the contents of the colon softer and more bulky. This reduces the amount of time waste materials stay in our 30 foot span of intestinal tract and also eases their passage, lowering the pressure in the colon.
- Fiber reduces problems from constipation and diverticulitis which is a weakening if the wall of large intestine caused by pressure from hard stools and is usually accompanied with infection. Fiber cleans the intestines by means of its natural scrubbing action.
- By increasing the transit rate of materials through the colon, fiber lessens the chance of harmful effects from a number of drugs, food additives and chemicals. It also helps remove toxins released during digestion.
- A diet high in dietary fiber may lower blood cholesterol levels simply by reducing the transit time of dietary cholesterol through the gastrointestinal tract, minimizing the absorption of cholesterol from foods.
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CoQ10 Benefits – CoQHeart A Natural CoQ10 Supplement
Tagged with: blood • cholesterol • dietary fiber sources • dietary fiber supplement • digestive • how fiber works • importance of dietary fiber • insoluble fiber • soluble fiber • source of dietary fiber
Filed under: Digestive Health
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