Dietary fiber benefits

Dietary fiber 

Dietary fiber is an essential component of a healthy diet, yet it is often overlooked. It is acarbohydrate type and human body cannot digest. Instead, it passes through the digestive system lagely intact, providing numerous benefits to our health.
What is dietary fiber?
Dietary fiber, also known as roughage, is the indigestible portion of plant-based foods. It is found in food like vegetables, fruis, nuts, seeds and  whole grains. Unlike other carbohydrates, fiber is not broken down by the enzymes in the digestive system. Instead, it passes through the gastrointestinal tract relatively unchanged.
Types of dietary fiber:
Dietary fiber is based on two types one is soluble fiber and another one is insoluble fiber.
Soluble fiber dissolves in water and forms a gel-like substance in the digestive system. It helps to regulate blood sugar levels, low cholesterol level, and reduce heart disease. Sources of soluble fiber include oatmeal, nuts, beans, lentils, fruits, and vegetables.
On the other hand, insoluble fiber does not dissolve in water. It adds bulk to the stool and helps food move through the digestive system more easily. It can also help prevent constipation and reduce the risk of colon cancer. Whole grains, nuts, seeds, and vegetables are the source of insoluble fiber.
Benefits of dietary fiber:
Helps maintain a healthy weight: Dietary fiber helps you feel full, which can reduce your overall calorie intake. High-fiber foods take longer to digest, so they help you feel satisfied for longer periods.
Improves digestion: Insoluble fiber helps food move through the digestive system more quickly, preventing constipation and promoting regular bowel movements.
Lowers cholesterol levels: Soluble fiber binds to cholesterol and removes it from the body, reducing the risk of heart disease.
Helps regulate blood sugar levels: Soluble fiber slows down the absorption of sugar in the bloodstream, preventing spikes in blood sugar levels.
Reduces the risk of certain diseases: Studies have shown that a high-fiber diet can help reduce the risk of colon cancer, breast cancer, heart disease, and diabetes.
How much dietary fiber do you need?
Take dietary fiber 25-30 grams per day for adults. It is estimated that the average American consumes only 15 grams of fiber per day.
Sources of dietary fiber:
Fruits and vegetables: Berries, apples, pears, bananas, carrots, broccoli, and spinach are all high in fiber.
Whole grains: Whole wheat bread, brown rice, quinoa, and oats are all good sources of fiber.
Beans and legumes: Lentils, chickpeas, black beans, and kidney beans are all high in fiber.
Nuts and seeds are good sources of fiber.
Conclusion:
Dietary fiber is an essential for a healthy diet. It provides numerous health benefits, including maintaining a healthy weight, improving digestion, lowering cholesterol levels, and reducing the risk of certain diseases. To increase your intake of fiber, eat a variety of fruits, vegetables, whole grains, nuts, and seeds.