What are some of the Benefits of Fiber-Rich Foods in the Body?
Walk towards your fridge and check out what’s inside how many vegetables and fruits are in your crisper? Do you have any frozen fruits available in your freezer? Chances are, a lot of people aren’t eating enough fruits and vegetables. According to a study done by the CDC, adults in the United States did not meet the minimum intake for fruits (12.2%) and vegetables (9.3%) in 2015. In a 2015–2020 Dietary Guidelines for Americans, Americans should be consuming more fruits and vegetables in order to help reduce the risk of diet-related diseases. So why should people consume more fruits and vegetables?
Well, fruits and vegetables contain a lot of macro and micronutrients. They are also rich in minerals and various antioxidants that can help the body combat oxidative stress. Also, the CDC also recommends a plant-based diet because it has been shown to have a beneficial effect on the body. It has been shown to Another reason why people should be eating fruits and veggies. And that is fiber.
First of all, what is fiber? Specifically, dietary fiber?. To make it simple, It is just plant-based carbohydrates that the body is incapable of digesting. But despite being indigestible, fiber plays an important role in maintaining gut health as its main benefit.
To break it even further, here are some of the benefits of fiber in the body.
- Soluble fibers – there are two types of fibers found amongst fruits and vegetables. Soluble fibers and Insoluble fibers. As for soluble fiber, they are the insides of the inner flesh of plants such as pectin. As for its benefits;
- Regulating blood glucose in the gut. Ideal for people suffering from type II diabetes or reduce the risk of type II diabetes. (tip, eat fruits and vegetables that have a low glycemic index).
- Reduce cholesterol – fruits and vegetables that contain soluble fibers are beneficial for reducing LDL (Low-Density Lipoprotein). Also known as the bad cholesterol. It does this by binding to cholesterol in the gut, then sweeps it away. Lower LDL levels mean the reduction of risk for atherosclerosis (plaque build-up in the arteries) and other heart-related diseases.
As for the sources of soluble fibers, they can be found in fruits, oats, barley, legumes, and many more. 
- Insoluble fibers – these are fibers that are found in the outer layer or the skin. They are not water-soluble. Some examples of insoluble fibers are lignin, cellulose, and hemicellulose, just to name a few. In terms of the benefits of insoluble fibers,
- Helps in passing out the stool with ease. – They form the majority of stool components and have laxation properties.
The sources of insoluble fibers include the skins of fruits like apples, tomatoes, and bananas. Vegetables like zucchini, cauliflower, and celery. Other sources also nuts and whole grains
As for its general significance in the human body, here are some of its benefits.
- Regulate stool and bowel movement – they allow softening of the stool, making it easier for it to pass down all the way out. Stools that are hard can cause anal fissures (chronic constipation), micro-tears in the anal sphincter, and hemorrhoids.
- Reduce cancer (like Breast cancer) and Enhance Immune Function – through Prebiotic fibers. As for preventing breast cancer, this is according to the study done by Harvard T.H. Chan School of Public Health in 2016. Emphasizing that fiber consumption in early childhood and adolescents also plays an important role in reducing the risk of cancer.
But take note. Although a high fiber diet can have a wide variety of benefits in the human body, it also comes with a warning, especially for those suffering from chronic diseases like those people suffering from gout. Where fiber-rich foods can also contain high amounts of uric acid. That’s why it is important to consult first your board-certified physician or health care practitioner for a much more personalized dietary recommendation.
This is A Blog Written by ZEALOUS NUTRITION
Find Out More: https://zealousnutrition.com/
Call: (925) 293-3313