A healthy diet definitely should include a good amount of fiber. A healthy adult should consume about 20-30 grams of fiber on their daily healthy diet. Fiber is a kind of carbohydrate that is obtained from plants the plants that we eat. It is found mainly in legumes, fruits, grains and vegetables. However, what makes dietary fiber different is that the body cannot digest it.
Dietary fiber is found in wholegrain cereals and fruit and vegetables. Here are key benefits of dietary fibers on our food intake.
Prevention of Heart diseases
Dietary fibers can combine with excess cholesterol and get it out of your body before it causes arterial blockage. Obesity again is another risk factor for cardiac diseases, so it is understandable why dietary fibers are important in this regard.
A study published in the British Medical Journal found that for every 7 grams of fiber, the risk of heart disease reduces by 9%.
Our guts contain several different bacteria that are needed in order to maintain intestinal health. These microbes require dietary fibers for feeding and thus, multiplication.
Furthermore, these bacteria take up the fibers that have fermented in your gastrointestinal tract and produce short chain fatty acids. This kind of fatty acid reduces systemic inflammations which eventually help tackle other health chronic problems.
Studies have found that, in terms of weight loss, consuming appropriate amounts of dietary fiber can be even more effective than limiting calories. This is because fibers make you feel fuller faster and for a longer amount of time.
In addition, fibers bind to the fat and sugar molecules when passing through the digestive tract- so, this reduces the amount of calories that your body actually gets. Getting at least 30 grams of fiber per day significantly accelerates weight loss.
Reduce risks of Diabetes
Since obesity is a risk factor for type 2 diabetes, consumption of dietary fibers reduces the risks of developing diabetes. In addition, fibers also help to stabilize blood sugar levels.
A recent study had shown that people who ate more than 26 grams of fiber per day lowered their risk of diabetes by 18%.