Why is Fiber Essential for Us?
High fiber diet has been prove to lower cholesterol level in the blood, improve slow digestion, and prevent constipation. Fiber can actually help us to eat less and lose excess weight. Fiber acts as a cleaning machine inside our stomach that flush away all the toxins and fat that we absorbed in eating unhealthy foods.
Fiber may help to reduce calorie intake by doubling the amount of fiber from the average of 15 grams to 30 grams per day. A diet rich in high fiber foods increase satiety, not only by lowering the energy density of foods but also decreasing the rate of that foods pass through the digestive system. These fibers will surely increase your metabolism.
Always take not that when you increase your dietary fiber intake, do it slowly to avoid gastric distress, and do not forget to drink plenty of fluid about 8 cups per day to avoid constipation.
An obesity researcher found out that fiber does not only make our stomach feel fuller, but also reduces digestibility. A number of studies have shown that large amount of fiber in the diet can control blood glucose and insulin level in the blood.
People who eat much fiber in their diet tend to weigh less and they are less prone to gain weight as they age. The higher fiber intake of at least 25 grams a day for women will have a great impact to their overall health.
Recent studies about benefits of fiber keep pouring in. Studies show that:
* Eating high fiber diet may result to overall healthy lifestyle and may play a big role in healthy Body Mass Index. Study found out that women who ate a lot of whole grains and fiber constantly gained less weight for over 12 years compare to those who only ate fewer fiber and whole grains. Another study was conducted to women with low fiber consumption and high fat intake was more likely to be overweight. American women should place greater importance on consumption of high fiber foods.
* Lower risk of having colon cancer can be prevented by eating foods rich in high fiber. Making wise food choices can reduce the risk of colon cancer for about 40% according to the data collected from 10 European countries. National Cancer Institute found out that high fiber intake lower the risk of colorectal cancer.
* Fiber may decrease the risk of type 2 diabetes. According the most current study a diet high in refined carbohydrate and little in cereal fiber boost the risk of type 2 diabetes. But it is not all about fiber, high fiber foods are also rich in essential micronutrients.
High fiber intake also helps in some metabolic syndrome and cluster the risk of developing heart disease and diabetes:
* Fiber from cereals and whole grain products were proven to slower the buildup of cholesterol from the arteries in postmenopausal women with coronary artery disease.
* Oat fiber shows a protective effect on the heart by lowering LDL or bad cholesterol without decreasing HDL or the good cholesterol.
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