More fiber in your diet will do little work with your body
When you have constipation, fiber is the first thing you should touch. However, fiber is a great helper not only for digestive problems. Fiber can also reduce the risk of diabetes and heart disease.
You will reliably find a higher fiber content in wholemeal bread and wholemeal pasta. Include brown or wild rice, barley and bulgur in your diet, you will get enough fiber.
Gradually increase the fiber in your diet over a few weeks. Also drink plenty of water; Fiber works best when it absorbs water.
Positive effects of fiber on the human body
A high-fiber diet regulates digestion, helps with weight loss and much more:
Adjusts bowel movement. Fiber increases the weight and size of stool and softens it. Bulky stools are easier to pass through, reducing your chances of constipation. If you have loose watery stools, fiber can help strengthen the stool because it absorbs water and adds volume to the stool.
The intestines retain their health. A diet high in fiber can reduce the risk of developing hemorrhoids and small vesicles in the large intestine. A high-fiber diet is likely to reduce the risk of colon and rectal cancer.
It can help lower cholesterol. Soluble fiber in beans, oats, flax, and oat bran can help lower total blood cholesterol levels by lowering low-density lipoproteins or “bad” cholesterol levels. Foods high in fiber can have other heart health benefits, such as lowering blood pressure.
Helps control blood sugar levels. In people with diabetes, fiber – especially soluble fiber – can slow down the absorption of sugar and improve blood sugar levels. A healthy diet that contains insoluble fiber can also reduce the risk of developing type 2 diabetes.
Maintains a healthy weight. High-fiber foods tend to fill more than low-fiber foods, so you’ll probably eat less and stay saturated for longer.
It helps you live longer. Increased dietary fiber intake – especially cereal fiber – is associated with a reduced risk of death from cardiovascular disease and all cancers.
