Why is Dietary Fiber an Important Part of Healthy Nutrition?
Dietary fibers are identified as colon cleaning agents, yet they more than just rid the colon of waste build-ups, but also provide nutrients for gut bacteria, Actually, there are different kinds of dietary fibers, which is why not all fiber-rich fruits and vegetables can have the same effect when it comes to waste movements or colon nourishments.
Generally, fiber has been studied to have the capability to absorb water, which can increase the bulk of fecal wastes. At the same, fiber intakes help hasten the movement of wastes in the intestine
Some dietary fibers are soluble and viscous; their cleansing actions can regulate cholesterol levels and prevent rises in blood sugar levels after the consumption of high-carb meals.
Some studies about soluble fiber concluded that it can also curb appetite. Chiefly because the stomach will feel full for longer periods after each meal, Fermentable fibers are found to be capable of forming short-chain fatty acids that provide nourishments for the colon walls. Then there are fibers called sorbitol, which creates a laxative effect by directing water into the colon.
The bottom line of this article is that dietary fibers as components of a healthy eating behavior must include a vast selection of fruits and vegetables in order to have a variety of dietary fibers.
Is Fiber an Effective Remedy for Constipation
In general, fiber that increases the water content of fecal wastes, has a laxative effect. However, there are fibers that merely add to the bulk of a dry mass of stool without absorbing water, which can have the opposite effect of a laxative — cause constipation.
Some people simplify matters by taking dietary fiber supplements like Colon Broom. A review about colon broom revealed on Allysbar that it provides the right balance of different kinds of fibers. Still, before taking it as a supplement, one must first consult a healthcare professional. This is to make certain of taking the right kind of dietary fiber to fix a digestive health problem.
Most Common Examples of Dietary Fiber Sources
Leafy Greens such as cabbage, spinach and kale are the most common sources of both soluble and insoluble dietary fibers. Moreover, leafy green vegetables are nutrient-dense as they are also good sources of vitamins and minerals,
Berries – Berry varieties are known to be relatively high in fiber content, which makes them popular as natural laxatives. The US Dept. of Agriculture (USDA) suggests consumption of about 14 grams of berries that can provide dietary fiber in dealing with 1,000 calories.
Since berries of different types also have different kinds of dietary fiber, either soluble and insoluble, including different variety of berries in one’s diet
Chia Seeds – are the most common natural treatment for constipation, having the capability to move undissolved through the intestine. The seeds simply add bulk to the fecal mass while drawing water lots of water that can soften the stool,
Legumes include different edible plants such as beansm peas, lentils, chickpeas and peanuts, which is just to mention a few. Studies about legumes show that they can increase the production of short-chain fatty acid called butyric acid. The compound not only serves as laxative but can also act as an anti-inflammatory agent in countering the effects of inflammatory bowel diseases,
Flaxseeds are among the most popular dietary fiber laxatives because the seeds also contain omega-3 fatty acids and protein.