Why a High-Fiber Diet is Highly Beneficial to the Health
Nutritionists and health care practitioners highly recommend a high-fiber diet. It is well-known as a diet that supports cardiovascular health. This is because fiber not only helps in the maintenance of healthy cholesterol levels but does the same with blood sugar levels as well. In addition, fiber likewise supports digestive and colon health. Fiber encourages regular bowel movements and sweeps out the digestive tract of waste and toxin build-up thereby cleansing and detoxifying the system.
Fiber refers to the indigestible parts of plants and there are two types–soluble and insoluble. Both types should be included in a healthy diet because each offers its own unique benefit.
Soluble fiber dissolves in water. When it enters the body soluble fiber forms a gel and absorbs water soluble materials such as cholesterol and excess toxins. This is the type of fiber that aids in the body’s natural process of elimination. Soluble fiber is the recommended remedy for problems like diarrhea because of its ability to draw liquid to itself making it a useful aid in the formation of stools.
Meanwhile, insoluble fiber is what is commonly referred to as “roughage” and is found in vegetables, fibrous fruits and bran. This type of fiber adds bulk to the bowel. While passing through the digestive tract, insoluble fiber sweeps away the waste and toxin build-up along the intestinal walls which is why it is also called “nature’s broom”. Doctors often recommend an increase in the intake of insoluble fiber to people suffering from constipation as its also encourages regular elimination.
To keep the digestive tract in good health, one should consume the correct balance of soluble and insoluble fibers. A diet that has a lot of grains, fruits and vegetables provides about 20-55% of soluble fiber and 65-76% of insoluble fiber.
The recommended fiber intake for adults, according to the National Institutes of Health, is 20-35 grams of fiber daily. However for most Americans, 12-15 grams is already a lot. This severe lack of fiber is attributed to the fact that most of us follow the unhealthy Standard American Diet or S.A.D. which consists of fatty entrees, refined forms of carbohydrates and very low amounts of raw fruits and vegetables.
It is thus unsurprising that many health, nutrition and fitness professionals strongly urge that we increase our intake of fiber. For people who find it difficult to obtain fiber from food sources, the best alternative is to a take fiber supplements regularly.
Charles Volcolatte is a health and weight loss researcher for http://www.skinnyasap.com/. He writes and researches actively on Weight Loss Information and shares his knowledge at http://www.skinnyasap.com/ where he works as a staff writer.