A clean intestinal tract is one of the cornerstones of a successful diet. Unless the intestinal tract is functioning properly, your body won’t be functioning properly and you won’t reap the benefits of your foods or supplements.
How is your fiber intake? Fiber has been found to have beneficial effects in the realms of nutrition and dieting. Different types of plants have different degrees and kinds of dietary fiber, including cellulose, hemicellulose, pectin, gum, and mucilage.
Insoluble fiber absorbs water as it passes through the digestive system, which increases the speed with which the contents of your intestines pass through your body. It also reduces flare-ups in certain digestive disorders, such as hemorrhoids and constipation.
High-fiber diets may prevent many diseases, including coronary heart disease, colon cancer, diabetes, and diverticulosis.
Certain types of fiber also help to decrease blood cholesterol levels.
Pectin and gum can be described as water-soluble fibers that are found in plant cells. They slow down the time it takes for food to pass through your intestines, but they don’t do anything to increase fecal bulk. Beans, oat bran, fruits, and vegetables, on the other hand, contain soluble fiber. These types of fiber increase fecal bulk and increase the time it takes for food to pass through the digestive tract.
Wheat bran and whole grains have the largest amounts of insoluble fiber, but beans and vegetables also provide abundant sources.
For optimum health, include a wide variety of high-fiber foods in your diet. You’ll find dietary fiber in abundance in fruits, vegetables, nuts, and grains.
Why Fiber Helps You Lose Weight
fiber itself has no calories, but it gives you a “full” and satisfied feeling because of its ability to absorb water. Take the example of a piece of fruit. Eating the fruit itself will make you feel fuller than an amount of fruit juice with the same number of calories.
And foods with a high-fiber content require a good deal of chewing, so they make a person less likely to consume a large number of calories in a short amount of time.
Insoluble fiber binds water, making stools softer and bulkier to improve elimination. Water-soluble fiber binds bile acids, which seems to suggest that a high-fiber diet will increase the excretion of cholesterol. But some types of fiber have a more intense effect on the body than others. For example, the fiber found in rolled oats seems to be more effective in the lowering of blood cholesterol levels than the fiber found in wheat. Pectin has also been found to lower cholesterol levels in the blood.
Dietery fiber may help decrease the risk of some cancers, especially colon cancer, again because insoluble fiber increases the rate at which wastes are excreted from the body. In other words, the ingestion of fiber reduces the body’s exposure to toxins during the digestive process.
Although fiber is crucial to an effective weight-loss diet, it is only one element of a well-balanced diet. Too much fiber may interfere with the amount of calcium, iron, zinc, copper, and magnesium absorbed from your foods.