We have heard million times to consume more fiber. The dietary fiber is the best for relieving constipation. Fiber is also known as dietary fiber, fiber or bulk. This is a portion of food which is derived from the plants that you cannot absorb or digest. Fiber passes through the small intestines and colon out of your body. There are two types of fiber – soluble fiber and insoluble fiber. The soluble fiber dissolves in water and it is forming a gel – like substance. Also it can lower the levels of blood cholesterol and blood sugar. The insoluble fiber does not dissolve in water. This is a reason why insoluble fiber can promote movement in the digestive system and it increases the bulk of your stool. Also this type of fiber can help you to get a relief from the constipation. The most plant – based foods have the both types of fiber. The amount of each type varies from one food to another and this is a reason why you should consume a wide variety of high – fiber foods, including fresh vegetables and fruits. The excess soluble fiber intake can cause constipation. The excess intake of insoluble fiber can cause diarrhea. When you have too much insoluble fiber without enough soluble fiber can accelerate the contents in your gut way too much which is leading to diarrhea. In the worst cases, it can lead to dehydration.
Here are some health benefits of fiber:
Improves skin health: Fiber can help to move yeast and fungus out of the body through the system. If this does not happen, then they would be excreted through the skin and lead to rashes and acne. When you consume high amounts of fiber in addition to drinking adequate water, then it can help the body to flush out toxins. It can prevent inflammation and clogged pores. It is studied that constipation and other abdominal issues are linked to acne. You should consume fiber because it works as all – natural detox which can clear your GI tract of toxins. This will have a positive effect on your skin health too.
Boosts immunity: There are several studies which have shown that the soluble fiber can boost the immune system. In one study was said that the soluble fiber can reduce the inflammation which is associated with obesity and strengthens immunity. Also it is known that the fiber which we consume nourishes billions of bacteria in the gut. When the bacteria are well – nourished, then it will enhance the immune system and it keeps it in good working order.
Strengthens bones: There are less study about this topic but in one study is said that the soluble corn fiber can increase the bone retention in postmenopausal women. But there should be done a lot more studies in the future to be sure if this works.
Health benefits of fiber
Reduces the risk of gallstones and kidney stones: There are some studies in which are said that the low fiber intake can increase the risk of gallstones. There was one American study in which was said that dietary fiber can prevent the cholesterol gallstone formation. Also other studies have shown that dietary fiber can prevent the formation of kidney stones. It is very true in postmenopausal women. There should be done a lot more studies to understand whether the fiber can prevent the kidney stones in people who have a history of kidney stones.
Treats hemorrhoids: The swollen blood vessels on the outer rectum and anus are hemorrhoids. They are structures which are making the bowel movements quit painful. There are some studies in which are said that when you include more fiber in your diet, then it is the first step towards treating hemorrhoids. If you want to take fiber supplements, then you should take psyllium husk fiber supplements because they are very effective in reducing bleeding, itching, pain and even prolapse.
Helps prevent cancer: Fiber can help the waste to travel faster through the colon and out of the system. In the waste there are carcinogens and as the fiber accelerates the excretion, it can help in the cancer prevention.
Cuts heart disease risk: The dietary fiber can lower the cholesterol levels and it can protect the heart. Also it can prevent cardiovascular disease.