30 Science-Backed Health Benefits of Dietary Fiber
The Dietary Fiber is often known as roughage is of immense benefit to the human health. There are lots of the misconceptions about the fiber, as it is generally perceived that the prime benefit of the fiber is to enhance the bowel movement. But in reality, fiber has many known and unknown function of grave significance in the human body.
Fibers are the indigestible portion supplied from the plant sources. In broad categories, fiber is characterized as soluble and insoluble fiber. The soluble fibers get dissolves in the solvent like water whereas the insoluble fiber does not dissolve in water. Both the soluble and the insoluble fiber are of humongous importance in the human health.
Insoluble fibers are known to promote the intestinal bacterial often marketed as prebiotic that is beneficial for the optimum functioning of the human body. The hunger is effective combated by the delayed emptying of the stomach.
Soluble fiber passes through the intestine with facilitating the defecation processes as well as they are helpful in for the intestinal bacterial growth that is technically referred to as prebiotic. Due to the elimination of the waste from the body the optimum digestion of the food is obtained.
It is due to the humongous benefits of the fiber consuming raw fruits and vegetables are encouraged. The primordial notion of the eating the juice of the fruit and vegetable are considered as the potent unhealthy practice due to denaturation of the fiber by the constant staring.
Due to the immense health benefits of the dietary fiber mature adult are advised to consume 20 to 35 grams of the dietary fiber every day.
Massive intake of the fiber can create the noisome effect in the human body like diarrhea, abdominal pain, constipation, and many other unwanted consequences. Therefore, moderation is the key to obtain the adequate health benefits. In order to get the optimum health benefit upon the consumption of the fiber, it is highly advised not to exceed its consumption above the daily recommend dose.
Not to Juicing
Juicing the fruits and vegetable denature the structure of the fiber. This makes the body prone to several infections. The absence of the fiber in the daily diet makes body prone to high cholesterol leading to heart ailments, diabetics especially type 2 diabetes, colon cancer, etc.
Further, present trend of the juicing the vegetable is really baffling. Juicing not only denature fiber but also increases the risk of constipation.
Sources of the Dietary Fiber
There are various sources of the dietary fiber, common sources as the fruits and vegetable and nuts we consume on the daily basis such as Almond, Cashew, Brazilian Nuts, Broccoli, Cauliflower, Tomato and Potato skins, Avocado, Sweet Potato, Orange, Berries, Pear, etc. (1).
Almost all the food we consume is lush in the fiber it is essential to consume them in raw without detouring the structure of the fiber-like juicing. Fiber is required on the daily basis. Due to this, it necessitates the consumption of the high fiber diet on the daily basis.
Health Benefits of the Fiber
This is the classical belief and supported by the scientific advancement that the consumption of the high fiber diet ease to soothe constipation in the human body.
Due to retention of the more water in feces by the fiber, it helps the inadequate movement of feces in the intestine (2).
Constipation is considered as the triggering factors for the number of ailments in the human body.
Therefore, easing constipation by the intake of the high fiber diet produces huge health benefits.
2. Losing Weight
Intake of the high fiber diet is associated with the weight loss in the human body (3). This is due to several beneficial effects in the body due to the consumption of the fiber diet.
Losing of the weight in the body is achieved by several beneficial functions in the human body like reduction in cholesterol, prolific gut bacteria, controlled release of the glucose in the bloodstream and many other effects.
3. Colon Cancer
The intake of the datary fiber is associated with the reduction in the occurrence of the colon cancer in the human body (4).
The occurrence of the colon cancer is skyrocketing due to the unhygienic practice of eating the junk food that is low in the fiber. Junk food is laden with the additive and is low in the fiber which can increase the occurrence of cancer.
The intake of the soluble fiber is associated with the reduction in the process of absorption of the cholesterol in the blood stream.
Due to this liver uses more cholesterol to produce the bile resulting in the overall lowering of the cholesterol in the human body (5).
Lowering of the cholesterol has several beneficial effects on the health such as the adequate functioning of the heart.
Due to the beneficial effect of the soluble fiber that is effective in the controlled release of the glucose in the blood.
Further, the enhancement of the metabolism of the glucose in the human body, consumption of the high fiber diet efficiently control the glucose in the blood (6).
Consuming the processed food poses the risk of raising the glucose level in the blood. The consumption of the high fiber food with the processed food retards the process of fast release of glucose in the blood.
6. Ulcerative Colitis
The ailments ulcerative colitis is marked by the disorder in the colon, which is marked by the inflammation of the colon (7).
7. Bowel Inflammation
The bowel inflammation is associated with the number of diseases like Crohn's disease (8). Intake of the adequate amount of dietary fiber is claimed to reduce the inflammation.
8. Immune System
The intake of the fiber especially the soluble fiber is associated with the boosting of the immune system in the human body (9).
Boosting of the immune system produces numerous health benefits. Good immunity is essential to combat the various ailments like common cold occurrence in the human body.
9. Calcium Absorption
The fermentation of the dietary fiber accelerates the intake of the minerals like calcium in the human body (10).
It is due to this region the regular consumption of the high fiber diet is associated with the healthy bone.
Although various nutritional pundits predict the inverse relation of the intake of the high fiber diet and the calcium absorption.
10. Healthy Heart
Consumption of the high fiber diet is associated with the reduction in the blood pressure followed by a reduction in the cholesterol level in the blood (11).
Blood pressure control is vital for the optimum functioning of the human body. Massive fluctuation of the blood pressure can cause insomnia. Insomnia is characterized by the loss of the sleep.
Fiber is associated with the adequate functioning of the skin. The beneficial effect such as the efficient flow of the blood combined with the toxins cleansing capacity is effective in keeping the charming skin (12).
Hemorrhoids are marked by the pain and blood during defecation. This can create several noisome due to its painful nature (13).
Due to less pressure during the defecation upon the consumption of the high fiber diet, it is claimed to be beneficial in the preventing the hemorrhoids.
The best natural treatment of the early stage of the hemorrhoid is to make the stool loss. This can be achieved by the consumption of the high fiber diet.
Hemorrhoids are associated with the lack of the adequate water in the diet.
13. Stones in Kidney and Bladder
There have been several types of research indicating the relation of stone occurrence, which the low fiber diet (14).
Consuming plenty of the fiber rich diet combined with the adequate water is effective in the prevention of the occurrence of the stones in kidney.
Due to the lack of the adequate fiber in the mandate diet, the occurrence of the stones in the bladder and kidney is skyrocketing. This can be combated by the intake of the diet high in the fiber.
14. Gastroesophageal Reflux
The consumption of the high fiber diet is associated with the demise in the gastroesophageal reflux (15).
15. Duodenal Ulcer
Duodenum is located in the upper part of the small intestine. The cumulative effect of the fiber and the prebiotic is beneficial to minimize the occurrence of the duodenal ulcer (16).
This is marked by inflammation and disruption in the colon function. Moderate consumption of the high fiber diet is associated with the reduction in the occurrence of the Diverticulitis (17).
The relationship between the diverticulitis and the fiber is highly debated topics. There are gluts of research pointing out the inverse relation of the diverticulitis with the high fiber diet.
17. Gut Bacteria
The intake of high fiber diet helps to flourish the intestinal bacterial leading to several health benefits (18).
There are estimated hundred trillion bacteria in the gut weighing more than three pounds in weight performing several beneficial functions.
Healthy gut bacteria are essential for the optimum functioning of the digestive system.
18. Prolong Life
Longevity is achieved by the intake of the high fiber diet due to steep reduction in various respiratory, cardiovascular and infectious disease (19).
There are no precise ways to prolong the life. Consuming the food high in the antioxidant combined with the fiber-rich food help in the prolonging life.
19. Makes Regular
Regular intake of the high fiber diet is associated with the efficient movement of bowel leading to several health benefits (20).
Intake of the diet high in fiber brings the regularity in the bowel movement causing the smooth process during defecation.
High fiber diet is associated with the reduction of the blood pressure leading to several beneficial effects in the human heart (21).
Colon cleansing is the most effective function of the intake of the fiber (22). Due to the effective colon cleansing, several health benefits is obtained upon the consumption of the high fiber diet.
22. Hashimoto’s Disease
This is the disease marked by abnormalities in the thyroid gland. High fiber diet is claimed to be beneficial in soothing the Hashimoto's disease (23).
It is commonly perceived high fiber diet reduces the occurrence of the appendicitis (24).
There is the distinct association with the high fiber diet and the probability of occurrence of appendicitis in the childhood.
Although the precise relation of the intake of the high fiber diet with the reduction in the appendicitis is in the rudimentary phase.
24. Breast Cancer
Due to the regulation of the estrogen level in the women blood, the occurrence of the breast cancer is minimized (25).
Although the huge amount of research is needed to confirm this belief.
Diet high in the fiber is claimed to produce the beneficial effect in the liver. The high fiber combined with the antioxidant prevents the liver damage (26).
26. Ovarian Cancer
Due to the regulation of the hormone by the high fiber diet, it is helpful in the prevention of cancer occurring in the ovary (27).
Osteoporosis is marked by the decrease in the strength of the bone mainly due to low calcium and vitamin D content in the regular diet.
There are several types of research on the increase in bone density in the consumption of the high fiber diet (28).
Although the relation of the fiber and the healthy bone is highly debated topics.
28. Hair Loss
Consumption of the high fiber diet is associated with the reduction in the hair fall from the scalp. This is due to the strengthening effect of the hair follicle upon the consumption of the high fiber diet (29).
The consumption of the high fiber diet is associated with the goodness of the nutrition which drastically reduces the hair loss.
29. Nutrient Absorption
Fiber performs several beneficial effects in the nutrient absorption in the human body. Although fiber intake can interfere with the normal process of nutrient absorption (30).
30. Melanin Stimulation
Intake of the fiber is associated with the stimulation of the melanin that makes the skin healthy (31).