Why is Dietary Fiber Important?

by Jose Nieves on January 24, 2023

Dietary fiber, also known as roughage or bulk, is an important component of a healthy diet.

It’s a type of carbohydrate that is not broken down by enzymes in the stomach and small intestine.

Instead, dietary fiber passes through the digestive system relatively unchanged.

This means that it provides no energy or nutrients which is why it’s often subtracted in many low carb diets.

But dietary fiber does have a number of important health benefits.

Dietary fiber prevents constipation

One of the most well-known benefits of dietary fiber is its ability to prevent constipation and promote regular bowel movements.

This is because fiber absorbs water and forms a gel-like substance in the gut, which makes stools bulkier and softer, making them easier to pass.

This can also help to prevent hemorrhoids and diverticulosis, which are conditions that can be caused by straining during bowel movements.

Helps lower cholesterol levels and reduces risk of heart disease

In addition to promoting regular bowel movements, dietary fiber can also help to lower cholesterol levels and reduce the risk of heart disease.

Soluble fiber, which is found in foods such as oats, barley, and fruits, binds to bile acids in the gut and reduces their reabsorption.

This causes the liver to pull cholesterol from the bloodstream to make more bile acids, which helps to lower cholesterol levels.

Regulates blood sugar levels

Dietary fiber can also help to regulate blood sugar levels and reduce the risk of type 2 diabetes.

This is because it slows down the rate at which food is absorbed from the stomach preventing rapid spikes in blood sugar levels.

It also increases feelings of fullness, which can help to reduce overall calorie intake and promote weight loss, which is a key risk factor for type 2 diabetes.

Protects against certain types of cancer

Another benefit of dietary fiber is that it may help to protect against certain types of cancer, including colon and breast cancer.

This may be because it helps to keep the intestinal tract healthy.

Another reason may be because it can bind to cancer-causing compounds and remove them from the body.

Despite its many benefits, many people do not get enough dietary fiber in their diet.

The recommended daily intake of fiber is 25 grams for women and 38 grams for men, but most people only consume around 15 grams per day.

To increase your dietary fiber intake, you should try to eat a variety of high-fiber foods like those in our perform rite meal plan.

High-fiber foods include fruits and vegetables, whole grains such as oats, barley, and brown rice, legumes and nuts and seeds.

You should also try to eat more plant-based foods in general, as these are usually higher in fiber than animal-based foods.

Additionally, it is important to drink plenty of water, as this will help to soften stools and make them easier to pass.

As you can see, dietary fiber is an essential component of a healthy diet which is why it’s so important to make an effort to include more high-fiber foods in your diet.

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