Sunday, June 17, 2018
The benefits of fiber in diet.The recommended daily intake of fiber is 25 grams per day for women and 38 grams per day for men. However, some experts estimate as much as 95 percent of the population don’t ingest this much fiber. Fiber is essential for regular bowel movements, cholesterol and blood sugar management, healthy gut bacteria, and preventing chronic disease, among other functions. In populations that eat a regular high-fiber diet of more than 50 grams of fiber per day, like rural South Africans, chronic diseases such as colon cancer are very low. This is a stark contrast to the much higher risk of colon cancer among African-Americans who eat a higher fat diet with only about 15 grams of fiber per day.The benefits of fiber in diet. In general, it’s better to get fiber from the food you eat than from supplements. This is because high-fiber foods also have important vitamins and minerals your body needs to stay healthy. There are two main types of fiber. Each type of fiber plays a different role in digestion: 1) Insoluble fiber adds bulk to your stool and helps food pass more quickly through the stomach and intestines. It also helps balance the pH in your intestine, and may prevent diverticulitis, an inflammation of the intestine, as well as colon cancer. e.g oats,apples,oranges etc. 2) Soluble fiber attracts water and forms a gel-like substance with food as it’s digested. This in turn slows down digestion and helps you feel full faster, which is important in weight management. It may also help lower your risk of heart disease, regulate your blood sugar, and help reduce LDL cholesterol.e.g garri,wheat bran etc. The benefits of fiber in diet. Fermentable fibers can be from both these categories, though more often soluble fibers are fermented. Fibers fermented by bacteria help increase the bacteria in the colon, which aids digestion. The benefits of fiber in diet.