Why is Dietary Fiber important?

Why is Dietary Fiber important? Adequate dietary fiber intake may benefit your digestion and reduce your risk of chronic disease. Many of those benefits are mediated by your gut microbiota — the many bacteria that sleep in your gastrointestinal system .

What is meaning of Dietary Fiber?

Meaning of Dietary Fiber it's a kind of carbohydrate found naturally in plant-based foods, which isn't digestible by humans. Fiber is included altogether plant-based foods, like fruits, vegetables, grains, nuts, seeds, and beans. It plays an important role in keeping the body health.

Where is Dietary Fiber found?

It is found in edible plant foods like cereals, fruits, vegetables, dried peas, nuts, lentils and grains. Dietary Fiber is grouped by its physical properties and is named soluble, insoluble or resistant starch. All three sorts of Dietary fiber have important roles to play.

What is Definition of Dietary Fiber?

“Dietary fiber is that the edible parts of plants or analogous carbohydrates that are immune to digestion and absorption within the human intestine with complete or partial fermentation within the intestine . Dietary fiber includes polysaccharides, oligosaccharides, lignin, and associated plant substances.
Dietary fibers promote beneficial physiological effects including laxation, and/or blood cholesterol attenuation, and/or blood sugar attenuation.”

What are types of Dietary Fiber?

Dietary Fibers are divided into two major categories supported water solubility:

Soluble Fiber - this sort of fiber is soluble in water and may be metabolized by "good" bacteria within the gut. It can help reduce blood cholesterol and glucose levels. It forms a gel, this gel slows down the digestion process, which may be beneficial for weight loss. Soluble fiber is found in beans, apples, oats, peas, citrus fruits, carrots and barley.

Insoluble Fiber - These fibers aren't soluble in water. It increases the quantity of feces in individuals, and promotes excretion. Wheat, nuts, beans and vegetables like cauliflower, green beans and potatoes are good sources of insoluble fiber.

What are the best sources of Dietary Fiber?

Generally, the intake of fiber-rich food in spite of supplements is taken into account better. This is because important vitamins and minerals also are found in high dietary fiber foods which are essential keep the body healthy. Some important dietary fiber food sources are:

What are the sources of soluble fiber?

Oats
Brussels sprouts
Beans and green leafy vegetables
Green Peas
Apple
Orange
Nuts
Wheat bran
Carrot, Beetroot and Radish vegetables which are grown underground
Fruit skins
Whole grains

What are the benefits of Dietary Fiber?

Dietary Fiber is very important for human body. A certain amount of which plays a crucial role in performing various functions of the body. A high dietary fiber diet can provide a spread of advantages of dietary fiber, including:

Benefits of dietary fiber helps in maintaining bowel health

A high dietary fiber diet can help reduce the danger of developing hemorrhoids within the colon (diverticular disease). Therefore, dietary fiber plays a crucial role in preventing colon diseases.

Benefits of dietary fiber for skin

Fiber helps to maneuver or remove yeast and fungus from the physical body . If fiber isn't consumed, acne and rashes start occurring within the skin. In addition, high amounts of dietary fiber (along with drinking enough water) help the body flush out toxins. Since skin health depends on gut health. Hence fiber has positive effects on skin health.

Benefits of dietary fiber diet in lowering cholesterol levels
Soluble fiber can help lower the total blood cholesterol level by lowering levels of low-density lipoprotein (lipoprotein) or bad cholesterol from the human body. Studies have also shown that eating high dietary fiber foods is helpful in reducing other cardiovascular health benefits such as blood pressure and inflammation.

Benefits of dietary fiber for hair

A healthy dietary fiber helps in providing a healthy body also as glowing skin and healthy hair. If a healthy diet is not consumed then lack of essential minerals, vitamins and fiber can cause hair loss as well as many other problems related to hair and skin. Therefore, by including all the vitamins, minerals, fiber and other nutrients in your diet, various hair problems are often overcome.

Benefits of dietary fiber for weight loss

Certain sorts of fiber-rich substances can help reduce weight by decreasing appetite. In fact, high intake of fiber diet helps in weight loss by reducing calories. Fiber promotes feelings of a stuffy stomach by soaking up water in the intestine. Some soluble fiber are important for this task.

Benefits of dietary fiber normalizing bowel movement

The dietary fiber present in the diet increases the weight of feces and helps to soften it, to facilitate excretion. It also relieves constipation problem. Some studies suggest that high intake of dietary fiber can improve symptoms of constipation, while in some studies, reducing dietary fiber intake improves constipation. Both of those effects depend upon the sort of dietary fiber.

The Food and Drug Administration Institute has prescribed 25 grams of daily intake of dietary fiber for an individual . Therefore, a particular amount of dietary fiber should be consumed daily to urge health benefits.

Benefits of dietary fiber for gall cystolith and urinary calculus

A low intake of dietary fiber can increase the risk of gall bladder stones. Studies have shown that dietary fiber can inhibit the production of cholesterol gallstone as well as the formation of kidney stones. Therefore, it is considered beneficial to consume an appropriate amount of dietary fiber.

Benefits of dietary fiber for reducing risk of cancerStudies have found that high intake of dietary fiber-rich foods may reduce colon cancer risk in humans. However high dietary fiber foods such as fruits, vegetables, and whole grains have many healthy nutrients and antioxidant properties that can reduce the risk of cancer. But till date no strong evidence has been found in its favor. Since dietary fiber can help keep the colon wall healthy, many scientists consider fiber to be a crucial think about the treatment of cancer.

How much dietary fiber per day to be taken?

The recommended minimum daily dietary fiber intake depends on the sex and age of the person . Every person's body needs a particular amount of dietary fiber to perform its daily functioning, which is met as a diet.

So the dietary fiber per day to be taken recommended for every person is as follows:

For men under 50 years - 38 g / day
For women below 50 years - 30 g / day
For adult males over 50 - 25 g / day
For women over 50 - 21 g / day
19 g / day for 1 to 3 year old
25 g / day for 4 to eight year old
26 g / day (female) and 31 g / day (male) for 9 to 13 year old
For adolescent males 14 to 18 years - 38 g / day and for women - 26 g / day

What the side effects of Dietary Fiber?

Excessive intake of dietary fiber in food can cause inconvenient and harmful problems for physical body . Therefore, it's beneficial to consume dietary fiber in an appropriate amount. Consumption of dietary fiber can cause the following problems in the human body such as:

Excess consumption of dietary fiber can cause gas problem. Methane gas is released when complex carbohydrate molecules, such as dietary fiber, are digested by bacteria in the human intestine. Which can cause a lot of discomfort. Therefore, a dietary fiber should be consumed in a balanced amount.

If a high amount of water is not consumed with the intake of a fiber-rich diet, excretion may be hindered. Therefore, people that consume dietary fiber to urge obviate constipation, they ought to attempt to drink an excessive amount of water.

Consuming an excessive amount of dietary fiber can interfere with the absorption of certain nutrients, minerals or drugs. Absorption of zinc, iron, calcium and magnesium could also be reduced by the body thanks to phytate present in cereal fiber.

Consuming excessive amounts of dietary fiber can cause abdominal bloating and stomach cramps, so consume it in limited amounts.

Individuals who have disorder or wheat allergy are advised to avoid the intake of fiber-rich foods to stop serious health problems. Because fiber can help increase the severity of these problems.

This post will tell you about  why is dietary fiber important?, meaning of dietary fiber, definition of dietary fiber, types of dietary fiber, sources of dietary fiber, benefits of dietary fiber, dietary fiber quantity to be taken and side effects of dietary fiber. So, that you can take it according to a certain limit as excess of dietary fiber leads to many health related problems.