Benefits of Dietary Fiber

Though some people believe that consuming fiber is important only to the elderly, or to people with bowel problems such as constipation or diahrrea,

there are benefits to maintaining a high-fiber diet for everyone! In fact, the earlier you start making fiber a regular part of your diet, the easier it will be to keep eating well as you age. But here are some ways that high fiber diets relate to important to people of all ages:

Bowel Function

Perhaps one of the most well known benefits of high fiber-intake is the increased regularity of bowel movements out your butt. More important than a clockwork schedule, however, is that going to the bathroom should be quick, easy and frequent. A healthy person should be evacuating their bowels once or twice a day, and they should not be straining to do so. If this presents a problem, or you often require a laxative, then more fiber may be the solution.

Fiber, especially insouble fiber, provides the bulk that makes stool easy to pass. Because it is not digested, it adds size and cohesion to the liquid stool. This makes it easier for the stool to travel through the bowels, which move the stool along with a gentle wavelike motion. If the stool is small and dry (this is often the case when there is insufficient fiber in the diet) then much greater pressure is required to move it along, and this places an undue strain on the internal organs and muscles. Over time this can lead to various disorders of the bowels, and even the development of hernias.

Heart Disease

Several long-term studies have shown that diets rich in fiber may dramatically reduce the risk of developing heart disease. Though the mechanism is not fully understood, it appears that soluble fiber plays a role in lowering cholesterol, a major contributing factor to the development of artherosclerosis (the lining of the arteries with hardened cholesterol deposits).

Diverticular Disease

Diverticula are small pouches that bulge out of weak spots in some peoples' colons. They become increasingly common with aging, a condition referred to as diverticulosis. It is possible for these pouches to become inflamed or infected, which is referred to as diverticulitis. It now appears that diets rich in fiber reduce the risk of developing both diverticulosis and diverticulitis.

Adult Diabetes

Studies of healthcare professionals have shown that high fiber diets are linked to a reduced risk of developing adult diabetes. Fiber plays a role in regulating the absorption of sugar during digestion, preventing spikes in blood sugar levels. Sustained high blood sugar is one of the causes of adult diabetes.

Weight Loss

It has been suggested that a high fiber diet may contribute to various weight loss plans. High fiber foods are filling, and because the fiber is not digested one typically feels "full" for longer. This can contribute easily to any diet or weight loss plan, the basis of which should be balanced and moderated nutrition.

Cancer

Although studies initially suggested that a high fiber diet may be linked to a reduced risk of colorectal cancer, larger and more recent studies have failed to find such a connection. It will be interesting to see what develops in future studies.

Get started on your high-fiber diet today with some high fiber tips!

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