The Importance of Fiber

What is Fiber?
Carbohydrates that cannot be digested by the body are termed as fibers. Fibers are derived from plant sources and can be found in two different forms. The first type is called soluble fiber. Soluble fibers transform into a gel in the body when mixed with liquids. This fiber can be found in foods such as beans, peas, and oats and fruit like apples and oranges. The other type is called insoluble fiber and remains solid when mixed with liquids in the body. Food such as green beans, cauliflowers, whole grains and even fruit skins contain insoluble fiber. Insoluble fiber is needed to balance the pH levels in the intestine and move waste through it.

According to health guidelines, adults are recommended to consume between 26 to 35 grams of fiber daily. Both types – soluble and insoluble should be included by way of eating more unpeeled vegetables and fruits and more whole grains. Fiber-rich foods also provide a whole lot of vitamins and minerals to the body as well. But it is always better to consult with your doctor before making any drastic changes to your diet and increasing your fiber intake. At the outset, increased quantities of fiber may cause bloating, which will reduce in a few weeks time. It is therefore best to increase any additions to your diet gradually.

Why is fiber important?
One of the main advantages of a fiber-rich diet is that unlike other carbohydrates, most dietary fiber is relatively low on calories. For people trying to lose weight, fiber gives a low calorie but highly satiating eating experience. As high fiber foods also take longer to chew, it forces you to slow down the speed of eating. This allows your brain to register when you are full, making you less likely to over eat and also helps you feel more satisfied after a meal.

Besides controlling your appetite, fiber-rich foods act like a sponge in the body, absorbing water as the food is passed on into the stomach. These foods then swell up and stay longer in the stomach as they are harder to digest. This accounts for the feeling of fullness after eating such food for a much longer time, reducing your appetite to eat between meals or snack constantly.

Insoluble fiber is imperative in keeping the digestive system in smooth working condition. It does this by naturally increasing the softness and bulk of the stools and this helps the passage of food through the body. A fiber-rich diet increases the frequency of bowel movements thereby relieving irregularity and constipation, which in turn can lead to more severe complaints and acute conditions.

Fiber is known to reduce the absorption of cholesterol as well as slow down the absorption rate of sugars from food into the digestive system. Eating greater amounts of fresh fruit and vegetables rich in fiber are a great way to keep the digestive system healthy and cleanse it as well.

How to have a fiber-rich diet?
For overall good health, a healthy digestive system is extremely important. And one sure fire way to promote digestive health is by increasing the levels of fiber you consume daily. Insoluble fibers found in wholegrain breads and cereals that use oats, barley, rye, and buckwheat are a good place to start. Exchange white rice for brown and up your intake of pulses such as peas, kidney beans, broad beans, and sprouts. Chickpeas and lentils can be added to a variety of dishes to make them more fulfilling and healthier. Flax seeds – either dry roasted or soaked overnight contain high levels of fiber. Mixing them in salads or just as a snack is an easy way to increase your daily level of fiber. Fresh fruit, well-washed but with the skins on should be eaten daily as well.

Soluble fiber slows down digestion and can help reduce the effects of sudden increases in blood glucose levels. Soluble fiber includes pectin, betaglucans, and gums (such as guar) among other compounds and is found in oats, brown rice, seeds, lentils, and fruits such as apples.

Making these small but long term changes to your daily diet will surely pay off in terms of better digestion and overall health. But, it may be tough to get all of the fiber you need each day from the food you eat. Our bodies are subjected to impurities and overly-processed foods all the time. The high levels of chemical additives and other contaminants can take a toll on your health and theregular maintenance of our digestive tract can prevent irregularity and constipation. If you find yourself suffering from poor digestive health and need to eliminate the waste and toxins building up in your body, it might be time to try out the BeneCleanse Natural Detox program. BeneCleanse features a dietary fiber supplement called MultiFibe. Through the daily use of MultiFibe, a carefully balanced blend of essential vitamins, minerals, herbs and dietary fibers, the maintenance of good colonic and systemic health is easy. Speak to your doctor and provide your body with the essential nutrition it needs to maintain optimal colon health today.