Fiber is the part of plant-based foods that our bodies cannot digest fully. It passes through our digestive tract without providing nutrition or calories, and yet it is very healthy for us.
A fiber rich diet can –
• Lower the risk of several forms of cancer
• Reduce the risk of diabetes and heart disease
• Help in regulating the digestion
• Help in weight loss
• Preventing elevated cholesterol and blood pressure
Fiber helps to keep our bowel movements regular and ward off certain diseases. Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer.
Fiber helps to reduce cholesterol levels and may help in lowering the risk of heart diseases.
Having fiber rich foods can help you feel fuller for a long time. You don’t feel hungry for a long time as fiber delays the process of digestion. So fiber plays an important part in losing weight.
As fiber helps in delaying the sugar absorption, it helps in lowering the blood sugar levels. In this way, fiber helps in lowering the risk of diabetes.
Fiber helps the body in having regular bowel movements. It also helps in increasing weight and size of the stools and softens it.
And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Some good examples of fiber-rich foods include:
• Legumes (lentils, dry beans and peas)
• Brown rice
• Whole grains (wheat, oats, barley)