Health Benefits of Fiber
Fruits, vegetables, legumes, and grains all contain fiber, a particular kind of carbohydrate. Although it cannot be digested, fiber has a number of health advantages, including:
- lowering blood pressure
- lowering cholesterol
- increasing the sensitivity of insulin
- assisting obese people to lose weight
- enhancing immune system
The two forms of fiber are soluble and insoluble, and both should have a place in your diet. Water and gastrointestinal fluids both have the ability to dissolve soluble fiber. When you eat soluble fiber, the colon converts it into a gel, which is then broken down by gut bacteria.
Sources of soluble fiber include foods like:
- oats
- black, Lima beans
- avocado
- carrots
- sweet potatoes
- broccoli
- pears
- nectarines
- hazelnuts
- sunflower seeds
Insoluble fibers and the ones that cannot dissolve in water or other liquids, which means they do not break down during digestion. It helps form stool and prevent constipation. Examples of food that are insoluble fiber include:
- wheat bran
- Nuts
- whole grains
- cauliflower
- potatoes
- green beans
The Food and Drug Administration (FDA) [6] recommends that adults consume 28 grams of fiber per day.