No one loves constipation. It’s a universal truth, and it’s largely thanks to fiber the most widely unappreciated dietary hero. But fiber’s benefits extend beyond ensuring your toilets get frequent use. So what exactly is fiber? Technically, fiber is a type of carbohydrate, but unlike carbohydrates which have four calories per gram, fiber’s caloric content depends on whether it’s insoluble fiber or soluble fiber.
It is actually because your body can’t digest fiber that it plays such an important part in digestion. Soluble fiber, like that found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.
Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.
Here are the ways how fiber may boost your health.
Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.
Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people likely because fiber increases feelings of fullness.
Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
Heart health: Eating a high-fiber diet have a 40 percent lower risk of heart disease.
Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.
Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.
Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.
Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine by 40 percent.
Fiber doesn't have to taste like cardboard! There are some really yummy options to getting the proper amount of fiber your body needs to perform like the well-oiled machine you know it can be!