|What are the
health benefits of fiber? - Body Care Tips - Beauty
What Are The Health Benefits Of Fiber?
Fiber is helpful to the body in many
- Relieving constipation and
- Preventing certain diseases
- Keeping weight under control
Avoiding and Relieving Constipation
Fiber can absorb large amounts of water
in the bowels, and this makes stools softer and easier to pass. Anyone
starting a higher-fiber diet will notice the difference in stool bulk.
- In almost all cases, increasing
fiber in the diet will relieve constipation within hours or days.
- Because stools are easier to pass,
less straining is necessary, and this can help relieve hemorrhoids.
Need To Know:
Constipation can have other causes,
however, so you should consult your doctor if it is not relieved by
Nice To Know:
On average, it takes 39 hours in women
and 31 hours in men for food to pass through the colon and out of the
body. This time varies a lot from person to person, depending on
personality, state of mind, and fiber intake. Usually, the effect of
fiber is to speed up this process.
Preventing Certain Diseases
Getting enough fiber in the diet can
lower the risk of developing certain conditions:
- Heart disease
. Evidence is now growing to support the notion that
foods containing soluble fiber (such as oats, rye barley, and beans)
can have a positive influence on cholesterol, triglycerides, and other
particles in the blood that affect the development of heart disease.
Some fruits and vegetables (such as citrus fruits and carrots) have
been shown to have the same effect.
The passage of food through the body is speeded up when
fiber is eaten. Some experts believe this may prevent harmful
substances found in some foods from affecting the colon and may
protect against colon cancer. (However, a recent study conducted by
Harvard University concluded that eating high-fiber food did not
appear to protect people from colon cancer.) Other types of cancer
that are linked with over nutrition and may be prevented by a
fiber-rich diet include breast cancer, ovarian cancer, and uterine
- Diabetes. Adding fiber to the diet
helps regulate blood sugar levels, which is important in avoiding
diabetes. In addition, some people with diabetes can achieve a
significant reduction in their blood sugar levels and may find they
can reduce their medication.
- Diverticular disease.
Diverticular disease is a condition in which
small pouches, called diverticula, develop in the wall of the colon.
In a small percentage of people, these diverticula become inflamed or
infected, a condition known as diverticulitis. Diverticular disease
can cause pain, diarrhea, constipation, and other problems.
- Gallstones and kidney
stones. Rapid digestion leads to a rapid
release of glucose (sugar) into the bloodstream. To cope with this,
the body has to release large amounts of insulin into the bloodstream,
and this can make a person more likely to develop gallstones and
kidney stones (in addition to diabetes and high cholesterol).
Keeping Weight Under Control
Foods containing plenty of fiber have
more bulk than low-fiber foods. If taken in the right form at the right
time and at sufficient quantities, fiber can sometimes slow the onset of
Nice To Know:
To help control your weight with fiber:
- Always try to take fiber in the
natural form. For example, instead of sprinkling bran over your food,
choose foods naturally high in fiber.
- Avoid foods that have been made
easier to eat and digest by removal of fiber, especially sugars
(including fruit juices).
- Choose foods that satisfy hunger
without providing many calories, mainly vegetables and most fruits,
which are rich in fiber.
Need To Know:
Some individuals claim that fiber alone
can cause weight loss without the need to diet. But in fact, the only
effective and safe way to lose weight is to:
- Reduce calorie intake to a safe
- Get enough exercise to burn off
- However, fiber can be a useful aid
in reducing calorie intake.
Body Care Tips