According to the World Health Organization, consuming 25 gm to 30 gm of dietary fiber daily reduces the risk of cardiovascular disease by 20% to 30%. Vulcanized fiber is another name for dietary fiber. It is an indigestible component of plant foods that provides various health benefits, including a reduced risk of heart disease. Get online medical consultations with the best online doctor who can lead you to a healthier lifestyle with fiber-rich diet plans.
Sources of Fiber
Whole grains, vegetables, fruits, and nuts are all excellent sources of dietary fiber. Dietary fibers include pectin, lignin, sucrose, cellulose, and others. The two main types of dietary fiber are soluble and insoluble. Many fiber-rich foods contain both types of fiber and are beneficial to one’s health. Fiber has been used as a dietary supplement by humans since ancient times.
Soluble fiber This fiber dissolves in water to form a gel-like substance. It can aid in the reduction of blood cholesterol and glucose levels. Peas, beans, oats, apples, citrus fruits, carrots, barley, and psyllium contain soluble fiber.
- Insoluble fiber This type of fiber aids in the passage of material through your digestive system. As a result, it increases stool bulk, which is beneficial to those who suffer from constipation or irregular stools. Insoluble fiber is found in whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.
The amount of soluble and insoluble fiber in different plant foods varies. Therefore, eat a wide variety of high-fiber foods for the best health benefits.
Dietary Fiber for a Healthy Life
- A high-fiber diet:
- Regulates Bowel Movement: Dietary fiber increases the size and weight of your stool by making it softer. As a result, a bulky stool is easier to pass, which reduces the likelihood of constipation. In addition, because fiber absorbs water and adds bulk to the stool, it may help solidify loose, watery stools.
- Maintains Bowel Health: high-fiber diet may reduce your chances of developing hemorrhoids and small pouches in your colon (diverticular disease). A high-fiber diet may also lower the risk of colorectal cancer, according to research. Furthermore, some fiber is fermented in the colon. Researchers are investigating how this may play a role in the prevention of colon diseases.
- Reduces the cholesterol level: Soluble fiber, such as that found in oats, oat bran, beans, and flaxseed, can help lower total blood cholesterol by decreasing levels of low-density lipoprotein or “bad” cholesterol. Furthermore, studies have shown that high-fiber foods can have additional heart health benefits, such as B. lowering blood pressure and inflammation.
- Helps control blood sugar levels: Fiber, especially soluble fiber, can help slow sugar absorption and improve blood sugar levels in people with diabetes. Eating a healthy diet high in insoluble fiber may also reduce your risk of developing type 2 diabetes.
- Helps You Achieve a Healthy Weight: High-fiber foods are more filling than low-fiber foods, so you eat less and feel fuller for longer—fewer calories with the same amount of food.
- Helps You Live Longer: Studies suggest that increased intake of fiber, especially grain fiber, reduces the risk of death from cardiovascular disease and all cancers.
- Regulates Bowel Movement: Dietary fiber increases the size and weight of your stool by making it softer. As a result, a bulky stool is easier to pass, which reduces the likelihood of constipation. In addition, because fiber absorbs water and adds bulk to the stool, it may help solidify loose, watery stools.
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Fiber as a Heart Healthy Diet
A heart-healthy diet can help you control your blood pressure and blood sugar levels and maintain a healthy weight. Because no single food can magically make you healthy, your overall dietary pattern is more important than specific foods. A high-fiber diet can help lower cholesterol and provide nutrients that protect against heart disease. As a bonus, it may aid in weight loss. This is because the fiber stays in the stomach longer than other foods, the feeling of fullness lasts much longer, allowing you to eat less. You can schedule a tele appointment with a doctor using the My live doctors app. Download the online doctor app for FREE and instantly on your smartphone or mobile device to find the best online doctors for expert medical advice.
Ways to Increase Your Fiber Consumption
- Substitute plant protein for some of the animal protein. Fiber, protein, and heart-healthy fats are found in beans, lentils, soy foods, nuts, and seeds.
- Incorporate a vegetable or fruit (or both) into each meal and snack. A single apple or carrot sticks aren’t enough snacks; pair them with some plant protein, such as nuts with your apple or hummus with your carrot sticks, for lasting power.
- Make at least half of your grains whole, such as oats, brown rice, farro, and wheat berries. This is not new advice, but are you taking it?
Keep in mind that increasing your fiber intake too much too soon can feel uncomfortable, so go slow to keep excess gas and bloating to a minimum. It’s also a good idea to drink more water as you start eating more fiber, especially if you tend to get constipated. Before beginning any diet plan, Take a tele appointment with a doctor or a licensed nutritionist. You can instantly connect with a Board-certified specialist by visiting www.mylivedoctors.com!