We generally eat food to satisfy our hunger. But we often forget what is beneficial for our health and what is harmful. High fiber food has its own distinct significance between proteins, fats, carbohydrates, vitamins containing foods. By adding high fiber foods to our diet, we can keep the body healthy and stay away from many diseases as well. Let’s now know in details about high fiber and also high fiber diet benefits and side effects.
Source :- universityhealthnews . com
What is fiber?
Fiber is a type of carbohydrate that is naturally found in plant-based foods. All foods based on fiber plants, such as fruits, vegetables, cereals, nuts, seeds, and beans are included. It plays an essential role in keeping body health.
Food containing fiber is made to help digestion. The food containing fiber works to digest the food. Therefore, due to the lack of fiber, problems like constipation, hemorrhoids, and increased blood sugar and cholesterol and sugar intake etc. At the same time, consuming more fiber rich foods increases the amount of fiber in the body, which can cause problems in the intestines, problems of diarrhea or dehydration. So, let’s know the high fiber benefits and side effects in this article.
Types And Source of Fiber:
There are mainly two types of fiber found. These are:
Soluble Fiber
These types of fibers are soluble in water and can be metabolized by “good” bacteria. It can help reduce levels of glucose and blood cholesterol. This creates a gel; this gel improves the digestive process yet makes us feel full for a long time period, which can be beneficial for weight loss.
Soluble fiber is abundant in beans, apples, oats, peas, lemon fruits, carrots, and barley.
Insoluble Fiber
These fibers are not soluble in water. It increases the amount of sewage in individuals and promotes excretion. Therefore, this type of fiber is bad for our health. It can cause a few side effects in our body. So, we must stay away from this kind of fibers.
Nuts, wheat, vegetables, and beans such as green beans, potatoes, and cauliflower are excellent sources of the insoluble fiber.
High fiber foods also contain essential vitamins and minerals which are essential for the body to stay healthy. Some important fiber food sources are given below. We have made two different types of fiber; both soluble and insoluble:
Sources Of Soluble Fiber
The sources of soluble fibers are Nuts, Oats, Legumes, Peas, Apple, Orange, Brussels sprouts etc.
Sources Of Insoluble Fiber
The sources of insoluble fibers are Wheat bran, Green beans, Dark green leafy greens, Rooted vegetables such as radish, carrots, and beets, Whole grains, Fruit skins etc.
Source :- dailyburn . com
HIGH FIBER DIET BENEFITS:
Here are the high fiber diet benefits listed below:
High Fiber Diet Benefits For Strong Hair
Due to the unbalanced diet of today, the problem of hair loss has become common in both men and women. With the use of fiber, you can prevent hair loss as well as strengthen your hair. The effect of a balanced and nutritious diet can be seen clearly on hair, skin, and nails.
By taking adequate amounts of fiber in the diet, the action of digestion and protein absorption is improved. The absorption of the protein gets better by strengthening the hair.
High Fiber Diet Benefits For Removing Scars
Due to disturbances in the digestive system, many problems in the skin begin to occur. By removing the stomach problem you can easily fix acne and stains. Fiber reduces the fat of your body and the toxic elements are out. By which your body becomes healthy and the healthy body does not allow any kind of problem to grow on your face.
High Fiber Diet Benefits For Reducing Cholesterol
Soluble fiber can help reduce the level of blood cholesterol by reducing bad cholesterol level from the human body. Studies have also shown that consumption of high fiber foods is helpful in reducing other cardiovascular Problems.
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High Fiber Diet Benefits To Make Skin Young
Due to the effects of rising age, wrinkles begin to appear in people’s faces, but you can avoid this problem. You need to make reasonable efforts in order to prevent wrinkles from occurring on your face. In a balanced diet there are abundant antioxidants like Vitamin C, these proteins contribute to the formation of collagen and this leads to elasticity in the skin.
Eating a good amount of high fiber increases the amount of absorption of nutrients needed for the production of collagen in the body. This makes you look young for a more extended period and make the wrinkles less visible on your face.
High Fiber Diet Benefits Reduce Hemorrhoids And Constipation
The ability to absorb water in fiber-rich foods is very active. By eating such foods, the body keeps sufficient amounts of water, so that the stool does not stick to the intestines and there is no problem in the stomach. The fiber in the body also stimulates digestion. Apart from this, it also eliminates the dangers of hemorrhoids.
High Fiber Diet Benefits for Controlling Diabetes
The use of soluble fiber, particularly by people with diabetes, helps the body to slow down the absorption of sugar and also helps in improving the level of blood glucose. Consumption of a healthy diet which contains insoluble fiber can reduce the risk of type 2 diabetes increases.
Source :- stylecraze . com
High Fiber Diet Benefits For Glowing Skin
Your skin becomes dull and lifeless by external dust, pollution, and chemicals of cosmetics. Diet plays an essential role in keeping the skin healthy and naturally glowing. Apart from vitamins and minerals, you should also include fiber in your diet. This keeps your skin bright.
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High Fiber Diet Benefits For Weight Loss
Some particular types of fiber-rich substances can help reduce weight by reducing appetite. In fact, excessive intake of fiber diet helps reduce weight by reducing calories. Fiber absorbs water in the intestine and promotes feelings of a filled stomach. Some soluble fiber is essential for this function.
Source :- health . harvard . edu
High Fiber Diet Benefits For Heart disease
Eating soluble fiber foods such as oatmeal, lentil vegetables reduce the amount of harmful cholesterol present in the body. Heart patients should consume high fiber such as lemon carrot to get rid of high cholesterol. Consumptions of such foods are very beneficial for heart patients.
High Fiber Diet Benefits For Kidney Stones And Gallstones
Consumption of a low amount of fiber diet can increase the risk of gallstones. Studies have shown that fiber diet can prevent the production of cholesterol gallstone, as well as prevent the formation of kidney stones. Therefore, consuming fiber in a reasonable amount is considered beneficial for our body.
High Fiber Diet Benefits To Decrease The Risk Of Cancer
Studies have found that a high intake of fiber rich foods can reduce the risk of colon cancer in humans. High fiber foods such as fruits, vegetables, and whole grains have many healthy nutrients and antioxidant properties which can reduce the risk of cancer. But till now no substantial evidence has been found in favor of this.
Source :- healthline . com
High Fiber Side Effects:
Consumption of fiber is beneficial for a reasonable amount. If you intake a high amount of fiber in a short time period then it can cause harm to our body. Consumption of fiber can cause the following problems in the human body:
Can Form Gastric:
Excessive consumption of fiber can cause gas problems. When bacteria digest intensive carbohydrate molecules like fiber in the human intestine, methane gas is released. This can cause much more discomfort. Therefore, consuming a diet containing fiber should be done in a balanced quantity.
Can Cause Constipation If You Do Not Drink Sufficient Water:
If an excessive amount of water is not consumed with consuming a diet rich in fiber, there may be an obstruction in excretion. Therefore, those who consume a fiber diet to get rid of constipation, they should try drinking plenty of water.
Can Cause Swelling In The Stomach And Abdominal Cramps:
Excessive amounts of fiber can cause swelling in the stomach and abdominal cramps, so consume it in a limited amount. Avoiding an excessive amount of high fiber can save you from problems like these.
Can Cause Interference In The Absorption
Intake of too much fiber can cause interference in the absorption of some nutrients, minerals or medicines. The body can reduce the absorption of zinc, iron, calcium, and magnesium due to the phytate present in cereal fiber.
Summary:
People who have celiac disease or wheat allergy, it is advisable to avoid the use of fiber-rich foods to prevent serious health problems.