Introduction
In an individual body, some food components such as proteins, carbohydrates, and fats are easily digestible, but the body does not digest the fiber; instead, it passes relatively intact through the stomach, small intestine, and colon out of the body. And this type of fiber is known as dietary fiber, roughage, or bulk.
Whole plant foods are good for health because they contain fiber. This fiber is classified into two types.
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Soluble Fiber: This dissolves in water.
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Insoluble Fiber: This does not dissolve in water.
Adequate fiber intake in an individual may benefit digestion and reduce the risk of chronic diseases. It is essential to note that each type of fiber has a specific proposed action that offers some health benefits. Therefore, one should consume a wide variety of plant foods like whole grains, legumes, vegetables, fruits, nuts, and seeds to reach a recommended daily dose of up to 25 to 35 grams.
What Are the Benefits of a High-Fiber Diet?
Intake of high fiber diet has several benefits, which include:
1. It Helps Out to Lower Cholesterol Levels:
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Soluble fiber helps to reduce low-density lipoprotein or bad cholesterol levels.
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These fibers are primarily seen in flax seeds, oat bran, beans, and oats.
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Studies show that a high-fiber diet helps reduce blood pressure, inflammation, and heart health problems.
2. Assist in Achieving Healthy Weight:
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Intake of high-fiber food makes an individual feel full because it takes longer to eat and is less energy dense than low-fiber foods. Because it will have fewer calories for the same volume of food, an individual should eat less and stay satisfied longer.
3. Helps to Maintain Bowel Health:
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Diverticular disease means developing hemorrhoids and small pouches in an individual colon. And intake of a high-fiber diet will reduce the risk of developing this disease.
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Numerous studies show that people who consume a lot of fiber in their diet have a lower risk of developing colorectal cancer. Therefore, scientists are examining how this fiber is crucial in preventing colon illness.
4. Standardizes the Bowel Movements:
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When the stool is bulk, the chances of constipation are less; if an individual has a loose, watery stool, the fiber helps to solidify the stool because it absorbs water and adds bulkiness to it.
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Dietary fiber helps to soften and increase the weight and size of the individual stool.
5. Helps to Maintain Blood Sugar Levels:
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A healthy diet that includes insoluble fiber helps to reduce the risk of developing type 2 diabetes.
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Soluble fiber, mainly in people with diabetes, will slow sugar absorption and help improve blood sugar levels.
6. High Fiber Consumption Increases Life Span:
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Numerous studies demonstrate how a diet high in dietary fiber from cereals can lower a person's chance of dying from cardiovascular disease and all types of cancer.
How Much Fiber Does an Individual Need?
For adults, the daily fiber recommendation given by the Institute of Medicine are:
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For men of age 50 or younger, recommended daily fiber intake was 38 grams.
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Men of age 50 or older, recommended daily fiber intake was 30 grams.
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Women of age 50 or younger, recommended daily fiber intake was 25 grams.
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Women of age 50 or older, recommended daily fiber intake was 21 grams.
What Are Fiber Supplements and Fortified Foods?
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Fiber supplements such as Citrucel, fiber, and Metamucil do not deliver the same diversity of fiber, vitamins, minerals, and other essential components that foods do.
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So fiber supplements are generally good rather than whole foods.
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Some people with certain medical conditions like diarrhea, irritable bowel syndrome, and constipation will not have sufficient fiber in their diet, so they need additional fiber supplements. But before starting the supplements, check with the doctor to continue.
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To get more fiber, eat foods such as granola bars, yogurt, ice cream, and cereals with added fiber.
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After eating foods with added fiber, generally labeled as "chicory root" or "inulin," some people complain of gassiness.
Which Are the Best Fiber Choices for an Individual?
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The fiber content is low in processed or refined foods such as pulp-free juices, white bread, pasta, fruits and vegetables, and non-whole-grain cereals.
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The refining process removes the outer coat of grain and the fiber content will be low.
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After processing, some fortified foods may include some B vitamins and iron but no fiber.
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An individual should get enough fiber each day; if not, then to boost the intake, the best choice includes:
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Fruits.
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Vegetables.
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Whole green products.
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Nuts and seeds.
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Beans, peas, and other legumes.
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What Tips Are Used to Get More Fiber in the Diet?
To get more fiber in individual meals and snacks, follow these tips:
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An individual should start a day by consuming breakfast with high fiber content, like cereals in the form of bran or whole grain or fiber, in the name of five or more grams per serving.
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Try replacing the white flour with whole wheat flour while baking to add extra fiber to the baked goods.
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Add unprocessed wheat bran, uncooked oatmeal, or crushed bran cereal to make muffins, cakes, or cookies.
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To consume the bread, firstly, see the label, which should contain the list of whole wheat flour, whole grain, or whole wheat as an ingredient and should have at least 2 grams of dietary fiber as a serving.
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People should change to whole grains and eat at least half of all grains as whole grains.
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Try to eat five or more servings each day of fiber-rich, vitamin- and mineral-rich fruits and vegetables.
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Depend on legumes, and choose a diet rich in fiber foods like peas, beans, and lentils. Add kidney beans to a green salad or canned soup, or make nachos with lots of fresh veggies, whole wheat tortilla chips, refried black beans, and salsa.
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Do experiments while consuming food with wild rice, brown rice, bulgur wheat, and whole wheat pasta.
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Add a handful of nuts; dried fruits are healthy as a high-fiber snack but note that nuts and dried fruits are rich in calories.
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High-fiber diets are beneficial to one's health. However, if people increase their fiber intake too soon, it can cause gas, cramps, and stomach bloating.
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The steady increase in fiber intake in the diet will allow the natural bacteria to adapt to the individual digestive system.
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Fiber works best when it absorbs water, so drink plenty of water and make the stool soft and bulky.
Conclusion
Fibers play an essential role in the gut microbiome, which helps to produce anti-inflammatory effects and reduce chronic inflammation, and lower the risk of developing conditions like heart disease, diabetes, diverticular disease, and constipation. If an individual aims for a healthy lifestyle, try to take a variety of fiber types from grains, vegetables, and fruits. Dietary fibers feed the gut bacteria, and fermentable fiber also forms short-chain fatty acids, which help nourish the colon wall. Because of this, nutritional fibers have various health benefits. Additionally, consumption of viscous, soluble fiber was found to decrease hunger, cholesterol levels, and blood sugar levels following carbohydrate meals.
