Fiber is a complex carbohydrate that comes from plants. It is not digestible and is also not absorbed in the bloodstream
The word “fiber” comes from the Latin word ‘fibra’, which means thread. It is commonly called roughage and contains lignin.
Dietary fiber is made up of polysaccharides which are non-starch like cellulose, chitins, inulin, pectins, waxes, beta-glucans and oligosaccharides.
It is excellent for absorbing water and easing up bowel movements.
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What Are the Types of Fiber and Why Is It Important?
According to Medical news, you mainly receive two types of dietary fiber: soluble and insoluble; both of which cannot be digested by the body.
Soluble fiber easily dissolves in water and changes as it passes through the digestive tract as the bacteria ferments it. Once fermented, it becomes viscous and thick. Insoluble fiber moves down the digestive tract without being changed.
Dietary fiber is found in plants and we do not get it from animals. Though the fiber is indigestible, it aims to make things smooth in the intestine and stomach, resulting in a painless bowel movement.
Additionally, insoluble fibers increase and soften stool, thus relieving constipation and protecting the body from hemorrhoids and diverticular disease.
What Are the Benefits of Including Fiber in Your Regular Diet?
The major benefits of including fiber in your diet are improved bowel movements, lowered levels of cholesterol, normal blood sugar levels, and better weight management.
If you are looking to lose some weight, including adequate amounts of fiber in your diet may help. Fiber will keep you fuller for a longer period of time and will thus control your hunger pangs.
According to Wheat Foods, regular intake of dietary fiber has health benefits. It reduces the chance of certain life-threatening diseases like colon cancer, breast cancer, and heart disease by reducing the levels of LDL cholesterol.
Some of the most dependable sources of fiber include oatmeal, bran, dried beans, legumes, barley, and fruits. Insoluble fiber sources are whole grains and cereals, vegetable skins, fruits, and wheat bran.
According to the Institute of Medicine, fiber inhibits the absorption of cholesterol and regulates and slows down the abruption of sugar thus controlling blood sugar levels.
If you are cutting down on calories, include fiber-rich foods in your daily diet, as they are lower in fat.
The phytochemicals contained in fibers have cancer-fighting properties. Additionally, fiber-rich foods also contain increased amounts of minerals and vitamins needed by the body.
Fiber also prevents diarrhea and constipation by improving bowel functions. Concentrated fiber supplements often prove helpful if you are missing it in your daily diet.
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Sign UpWhat Are the Side Effects of Including Too Much Fiber in the Daily Diet?
Gradual increased intake of fiber is essential. A sudden increase in the amount of dietary fiber will cause stomach cramps, bloating, and increased production of intestinal gas.
It is crucial that you take adequate amounts of fluid with fiber as well.
If you are suffering from Irritable Bowel Syndrome (IBS), it is best to consult your doctor before including large amounts of fiber in your diet. Cases of intolerance have been reported in individuals with IBS.
Some people may have allergies to certain high-fiber foods. In such cases, getting the daily requirement might pose a challenge. It is important to find out what you are allergic to and then plan your fiber intake accordingly.
How Much Fiber Should I Include in My Normal Diet?
According to the National Health Service, the daily recommended dose for healthy adults is 20-35 grams. A balanced diet is capable of meeting this requirement.
You might be able to tolerate more. However, it is advised not to increase the recommended dosage suddenly as you might experience bloating, wind, and cramps. You can try increasing your intake by five grams for a period of four to five days and take plenty of extra fluid during this time.
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