Eat lots of fiber! Maybe you’ve heard this before. But do you know why fiber is good for health?. Fibers are mainly found in fruits, vegetables, and whole grains-the most widely known for its ability to prevent or relieve constipation, as well as other health benefits, such as lowering the risk of diabetes and heart disease.
What is fiber?
Fibers are all foods derived from plants that can not be digested or absorbed by the body. Unlike fat, protein, or carbohydrates, which are broken down and absorbed by the body, fiber is not digested by the body. Therefore, the fibers pass through the stomach, small intestine, large intestine, and out in one piece. Fiber does not seem provide many benefits, but actually fiber has an important role in maintaining health.
Fiber is classified into 2 categories:-
This type of fiber helps the movement of nutrients through the digestive system and increase the mass of feces. So that the fiber is beneficial for those who suffer from constipation. Whole wheat flour, beans, and various vegetables are sources of insoluble fiber which is nice.
This type of fiber is soluble in water and forms gel-like material. This fiber helps lower blood pressure and blood glucose levels. Soluble fiber can be obtained from oats, peas, apples, carrots, citrus fruits countrymen, and psyllium.The benefits of fiber foods
1. Normalize the movement of gastrointestinal tract
Fiber increases the weight and size of stool and softens it. Large stool is easier to be removed, so it can reduce the risk of constipation. If you have watery stools, fiber may help solidify the stool because the fibers absorbs water and increase stool mass.
2. Reduce the risk of hemorrhoids
Fiber intake may reduce the risk of hemorrhoids or piles. Some fiber is fermented in the colon.
3. Lowering blood cholesterol levels
Soluble fiber can lower blood cholesterol levels by lowering LDL (Low-density lipoprotein) or bad cholesterol. Epidemiological studies have shown that adding fiber intake in the diet can lower blood pressure and inflammation, which also provides protection for cardiovascular health.
4. Controlling blood sugar levels
Fiber, especially soluble fiber, may reduce the absorption of sugar. For someone who has diabetes, this fiber can improve blood sugar levels. Eating patterns that includes insoluble fiber is also associated with reduction risk of type 2 diabetes.
5. Lose weight
High fiber foods take a long time to be chewed, so it will give time for the body to send signals to the brain when you have been satisfied. Thus, overeating can be avoided. Adding fiber to your diet can make a meal feel larger and last longer in the digestive tract, so that we will be satisfied for a long time. High-fiber foods also have less energy, which means the fibers have the less calories.