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Health Benefits of Dietary Fiber - Soluble/Insoluble - Constipation, Diverticulitis, Blood Glucose Control, Digestion Health

Health Benefits of Dietary Fiber

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Health Benefits of Regular Dietary Fiber

Nutritionists and diet experts consider the following to be the principal benefits of including regular fiber (roughage, non-starch plysaccharides) in our daily diet. See also Fiber RDA and Sources

A. Health Benefits of Insoluble Fiber

Less Constipation
Taken with sufficient fluids, foods which are high in insoluble dietary fiber cause food to pass more quickly through the intestinal tract, while producing a soft bulky stool, leading to a reduced risk of constipation, especially in middle age and later.

Reduced Risk of Intestinal Diseases
In the process, these high-fiber foods help to reduce the risk of intestinal cancers, as well as digestive infections like diverticulitis, and irritable bowel syndrome (IBS).

Better Weight Control
When combined with fluids, high fiber foods tend to swell in the stomach causing a feeling of fullness. This helps to reduce hunger pangs and calorie-intake for better weight control.

B. Health Benefits of Soluble Fiber

Good for Heart Health
Foods high in soluble fiber help to soak up LDL cholesterol in the bloodstream, thus reducing the risk of arterial deposits and possible heart attacks.

Better Blood-Glucose Control
Studies show that soluble fiber also helps to retard the absorption of sugar in the gut, which helps to stabilize blood-glucose levels, which is good for diabetics, those who suffer from insulin insensitivity and obesity.

Possible Absorption of Dietary Fat
There is some evidence to suggest that soluble fiber may also help to prevent the absorption of small amounts of fat, leading to fewer calories being absorbed and improved heart health.

Drink Plenty of Fluids with Fiber

When adding fiber to your daily diet, make sure you drink extra fluid. Otherwise there is an increased risk of digestive discomfort, including increased constipation.

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