Fiber 101

Everytime I go to the grocery, I can't help but notice that almost all products have the "fiber rich" label on them. It seems that it's a health fad.

One of the reasons why fiber is popular is because of its ability to reduce weight. There are three reasons why it is effective in losing weight. First, it delays digestion of food in the intestines that’s why a person feels full for a longer time. Second, since fibrous foods require longer chewing time, the brain sends signals to its appetite center that food supply is enough. In addition, the production of additional saliva and stomach juices due to prolonged chewing also help fill the stomach. Lastly, fiber promotes regular waste elimination.

Know which foods are fiber-rich. Photo credit here

Fiber also helps regularize bowel movement and prevent bowel movement disorders like constipation, hemorrhoids, divecticulosis, diverticulitis, and irritable bowel syndrome (IBS) from occurring. Fiber absorbs water from the bowels and eventually softens and increases the bulk of stools. A bulky and soft stool is easier to eliminate thereby preventing the build-up of fecal wastes in the body. 

Not many people may be aware of this, but fiber improves one’s over-all health condition. Soluble fiber found in oats and beans is found to lower the bad cholesterol level of the body and slows down the absorption of sugar in the body. This way, the body maintains its normal glucose level and the risk of diabetes is reduced. A diet rich in fiber also reduces blood pressure and controls inflammation, preventing heart diseases.

Aside from heart ailments, several studies proved that fiber-rich foods also prevent the occurrence of certain diseases like diabetes and cancer.

Experts believe that fiber plays an important role in preventing certain kinds of cancer like colon, ovarian, and breast cancer. For instance, colon cancer can be avoided if one’s diet is rich in fiber because it nourishes healthy bacteria in the colon to prevent toxic substances and carcinogens from attacking the intestines. In addition, fiber also produces a certain fatty acid called butyrate that helps prevent colon cancer. High-fiber diet is also the simplest way to fight diabetes. Fiber regulates the glucose level in the body since it slowly absorbs the sugar. A regular glucose level is important to reduce the risk of getting diabetes.