Importance of dietary fiber
There are many health benefits to eating fiber-rich foods, the most important of which are:
- Maintaining normal bowel movements: Fiber, especially non-soluble ones, helps to reduce constipation by increasing the weight, volume, and longevity of the stool, leading to the easy passage and exit from the body. Fiber also reduces the problem of diarrhea by absorbing Water from the intestine and increase the cohesion of the stool.
- Maintaining intestinal safety: A diet rich in fiber reduces the risk of hemorrhoids, colitis, diverticular disease, and colorectal cancer.
- Prevention of heart disease: Dissolved fiber helps reduce the risk of heart disease by lowering total cholesterol levels, especially low-density lipoproteins, known as bad cholesterol.
- Controlling blood sugar levels: A diet rich in non-soluble fiber helps reduce the risk of type 2 diabetes, and water-soluble fiber reduces glucose uptake and improves blood sugar.
- Control of healthy body weight: Fiber-rich foods help to feel full and full without adding more calories to the body. The fibers are not absorbed by the body, and these foods often take longer to eat. This helps to prevent overweight.
The amount of dietary fiber needed
The intake of more than 70 grams per day can cause some discomfort in the digestive system. The most common symptoms are gas, bloating, constipation, diarrhea, abdominal cramps, That the excessive intake of fiber may result in the lack of absorption of some important elements and minerals such as iron, calcium, and zinc because of the association of fiber these elements, and in some cases serious may lead to excessive fiber to block the bowel and prevent the movement of contents.