Fiber: Health Benefits, Sources, and Side Effects

A form of carbohydrate naturally present in plant foods that are not humanly digestible is known as fiber. Plant-based products are enriched with fibers such as fruits, vegetables, whole grains, beans, legumes and nuts and seeds.

They also provide vitamins, minerals and other powerful nutrients that the body may use to achieve optimum health.

While fiber cannot be digested, nutrients are moved down the digestive tract and can affect our health positively. 

Recommended intake of fiber

The issue is that America’s guidelines on consumption of 14 grams (g) per 1,000 calories of food are not even half of the daily intake recommendation. Most adults have between 25 and 38 g a day as it is a simpler recommendation level.

Nutrient of concern

Fiber is classified as a “nutrient of concern” because of the low intake and health benefits connected to it.

Types of Fiber

· Soluble Fiber

Soluble fibers are a kind of fibers that attract water and create a gel. This gel allows the digestive process to slow down, which may help to reduce weight.

Oats, vegetables, edible plant skins and nuts are foods that are rich in soluble fiber.

· Insoluble Fiber 

Insoluble fiber is a kind of fiber that repels water. In foods such as veggies, fruits, noodles, seeds, wheat bran and whole-grain foods such as wheat pasta and brown rice, you can find insoluble fiber.

Its principal advantage is to supply bulk to stool and aid in the movement of the digestive tract.

Read the Best Tips for better digestive health.

Sources of fiber

The food sources of fiber are;

• Fruits such as raspberries, pear, blackberries, passion fruit, prunes.
• Vegetables such as lima beans, lentils. Sweet potato, green peas.
• Seeds and nuts such as flaxseeds, almonds, pumpkin seeds, and chia seeds.
• Grains such as oat bran, brown rice, shredded wheat, and raisin bran

Psyllium Husk best source of fiber

• Psyllium Husk is one of the best source of fiber. As a dietary supplement for adults, two (2) Psyllium Husks Fiber 500 mg vegetable capsules daily with a minimum of 8 oz. of juice or liquids is suggested to consume.

Health Benefits of Fiber supplements

1. Fiber for Weight Loss

Research indicates that nutrients such as fiber can play a significant role in reducing body weight. It has been found that normal and overweight people have high dietary fiber intakes than obese people.

Other studies also indicate that high consumption of fiber supplements helps to minimize weight gain as you age. Fiber bulks food in your GI tract by expanding. This will improve your food’s satisfaction and stabilize your blood sugar levels.

Sunshine Nutrition brand provides one of the Best Fiber supplements that boost gut health and aids weight loss.

2. Fiber for Digestive Disorders

Fiber is a natural scrubbing brush that keeps pipes clean of the body and reduces carcinogenic activity.

One advantage of having more fiber in your diet is to decrease the risk of diverticulitis, a disease that infects pouches that are formed in the colon. Fiber helps keep food clear and move across the digestive tract from the pouches. Reduce the risk of diverticulitis by taking in 25 to 40 g of fiber intake a day.

Fiber rich foods are very good for a healthy digestive system. So make sure to include them in your daily diet plan.

3. Fiber for Cancer

Soluble, as well as insoluble fiber, can be used to protect against colon cancer.

4. Cholesterol and Blood Pressure Reduction

The wonderful effect of Fiber on your body is an excellent example of medical nutrition therapy (MNT), an enrolled dietary nutritionist (RDN) technique used by your patients to minimize drug requirements and to improve health outcomes.

Side Effects of Fiber

The excess intake of any food or vitamin can affect your body in a negative manner same is the case with fiber.

There is no maximum limit on the consumption of fiber in the U.S. Dietary Guidelines, but it is understood that too much fiber may cause gas, bloating and diarrhea.

A sudden increase in the intake of fiber, insufficient fluid, and inactivity, along with a high-fiber diet, will be likely to increase these symptoms.