Fiber is an essential component of a healthy diet. It is a type of carbohydrate found in plant-based foods that our bodies cannot fully digest.
Including fiber-rich foods in your diet offers several benefits, such as promoting digestive health, reducing the risk of chronic diseases, and aiding weight management.
Types of fiber
There are two main types of fiber: soluble and insoluble.
Soluble fiber dissolves in water and forms a gel-like substance, while insoluble fiber adds bulk to the stool.
Fiber Food sources
Good sources of fiber include fruits, vegetables, whole grains, legumes (beans and lentils), nuts, and seeds, chatty said.
Fiber-rich carbohydrates foods are metabolized slowly and provide an even flow of energy and a more pleasant disposition.
Fiber also acts like a sponge sweeping metabolic wastes out of the digestive tract.
Health Benefits of Taking Fiber-rich Foods
Fiber promotes regular bowel movements, prevents constipation, and can alleviate digestive issues like hemorrhoids and diverticulosis.
A fiber-rich diet can lower cholesterol levels and reduce the risk of heart disease, as soluble fiber helps to remove cholesterol from the body.
Blood sugar control
Soluble fiber slows down the absorption of sugar, which can help manage blood sugar levels and prevent spikes after meals.
High-fiber foods are generally more filling and can help control appetite, leading to weight loss or maintenance.
Adequate fiber intake has been associated with a reduced risk of certain chronic conditions, including type 2 diabetes, obesity, colorectal cancer, and cardiovascular disease.
Scientific Studies on Fiber Foods
A study published in Healthpally Nature’s journal Obesity showed that increased soluble fiber reduces the amount of deep belly fat associated with hypertension, insulin resistance, fatty liver disease, and type 2 diabetes.
We need to eat 20 percent acidic foods and 80 percent alkaline foods to ensure pH balance and keep degenerative diseases at bay. But it is impossible to achieve a pH balance with a low intake of carbohydrate-rich foods.
The higher the percentage of raw foods we consume daily, the better our health. Interestingly, many foods and vegetables have a higher percentage of carbohydrates than fat and protein.
Therefore, if only carbohydrate-rich foods can be eaten raw, the intake of raw foods means increased consumption of carbohydrates.
Nothing surpasses the goodness of raw foods in health and healing.
Raw foods provide maximum health benefits for anybody- sick or well, chatty reiterated.
For instance, when the body’s vital organs are at their lowest rate of function, only raw foods make it possible for them to provide the body with chemistry to maintain health.
In other words, raw foods permit the dying body to restore itself to health. Specifically, raw foods avail the body system enzymes, oxygen, and other essential nutrients to ward off the risks of killer diseases and repair tissue damage.
Yet, only plant-based foods like fruits and vegetables can be eaten in a raw firm to derive maximum nutritional benefits to promote health and healing. Or, can a man eat like a lion?
Daily Recommended Intake of Fiber
Several studies have validated the health benefits of a high-fiber diet, especially for the prevention and healing of diabetes, heart disease, cancer, high cholesterol, and obesity.
But the question is: how can we up our fiber intake without increasing our consumption of carbohydrate-rich foods?
In other words, high fiber intake demands a corresponding high consumption of carbohydrate-rich foods, which are the only sources of fiber.
According to Healthpally, the recommended daily fiber intake for adults is around 25-38 grams, depending on age, gender, and calorie needs. However, individual requirements may vary.
When incorporating more fiber into your diet, it is essential to do so gradually and drink plenty of water to avoid digestive discomfort.
Consulting a healthcare professional or registered dietitian like Chaktty Akin can provide personalized guidance on incorporating fiber into your diet based on your specific needs.