What is the Real Benefit of Fiber? Take a Look
Real Benefit of Fiber - On average, Americans consume 10-12grams of fiber per day. To achieve optimal health benefits. We should at least be receiving 30-35grams of fiber per day. Did you know that fiber can benefit our bodies in ways such as lowering cholesterol, control Diabetes, and based on health studies, fiber can protect against Appendicitis, colon problems including diverticulitis, GI problems, and Irritable bowel syndrome. Fiber can help with obesity, ulcers and more.
Soluble fiber can help lower cholesterol levels and protect against Heart Disease. According to the American Heart Association, people with diet rich in soluble fiber can decrease their cholesterol by 10% and have a 20% decrease in Cardiovascular disease. Fiber helps regulate a diabetic blood glucose level and use insulin better. Fiber can also help decrease the fast rising of blood sugars after meals by slowing the digestion and absorption of carbohydrates.
Insoluble fiber is good for the intestines and according to studies has shown to be effective to reduce constipation, diverticulitis, Irritable bowel syndrome and other intestinal diseases.
The American Cancer Society recommends eating more fiber-rich foods. Fiber is excellent for weight management. Obesity contributes to many health problems such as High Blood Pressure, hormone-ovarian related, degenerative joint disease and also including the ones we have already discussed. Fiber is also a major player in the battle of the bulge. Fiber binds with the water in the stomach making us feel full so overeating is less likely. This can actually reduce the number of calories the body absorbs. The insoluble fiber can assist in weight control by stabilizing the absorption of carbohydrates causing the blood sugar to stabilize and reduce fluctuation.
Fiber can be found in plant based foods. Meat and dairy products generally do not contain fiber. Soluble fiber (dietary fiber) can be found in oat bran, leaves, stems seeds and nuts of plants. Most whole grain products contain insoluble fiber. Fruits and vegetables contain both soluble and insoluble fiber. Everyone needs a balance of soluble and insoluble fiber.
Here is what 30grams of fiber looks like: 8 apples OR12 potatoes OR1-1/2 loaves of bread 30 prunes OR 30 cups of corn flakes.
Because most of us do not get our adequate amounts of fiber, a daily supplement is a great way to ensure that you will get your 30-35 grams of fiber along with your regular consumption of nutrients throughout the day.