What are the benefits of a Fiber Rich Diet and How should it be taken in daily life? Also, does anyone need to restrict it?

Abstract:

The importance of fiber could be denoted by a quote that says, “Fiber is what leaves the body feeling full and satisfied. The more fiber a food has, the longer the body is satiated. This is why whole grain is better than white bread”. This simply means that a fiber rich diet is beneficial to our health in many ways, like it takes care of our gut, reduces the chances of diabetes, lowers high cholesterol levels etc. According to research, it was found that eating natural foods in uncooked conditions, when the cells are still alive, will bring harmony to our system. Let us explore the benefits of the fiber rich diet in detail.

Introduction:

Before discussing the advantages of taking fiber in our diet, let us first understand what exactly fiber is. In simple words, fibers are part of plant-derived food that can not be digested entirely by humans. It is also known as roughage. There are mainly two types of fibers, i.e., soluble and insoluble. The daily recommended fiber intake in food is 21-25 grams in women and 30-38 grams in men. Some of the sources of fiber are vegetables, fruits, cereals, grain, and legumes. Now that we have learned the basics of fiber, let’s move on to its importance.

Following are the benefits of fiber in our diet.

● Low in calories:

One of the benefits of a fiber rich diet is it is low in calories. The reason being is they can’t be digested completely by the digestive enzymes. This gives a sensation of fullness and helps to eat less comparatively. Therefore, for the people trying to shed some weight, a fiber rich diet could be proved a good friend. A fiber rich diet could substitute a meal. For example, a plate of salad just half an hour of a meal would give you satiety, and you may find it easy to skip the meal or have very little of it.

● Prevents diabetes:

For diabetic patients, a diet rich in fiber could help prevent the sudden spike of blood sugar level after meals, as the fiber obstructs the sugar absorption in the gut a little bit. Fiber does not need insulin for its digestion, so in non-diabetic individuals, a high-fiber diet could also serve to prevent the disease.

● Healthy gut:

In this time, when every third person is suffering from constipation because of refined food consumption, a fiber rich diet could be a savior. It promotes a healthy gut by allowing soft stool formation and easy defecation. This aids the microbiota that resides in our gut to work efficiently. This is also a fact that more than 70 percent of the immune system resides in our gut. Therefore, it is necessary to keep it healthy.

Fiber rich diet plays an important role in the management of the diseases that are more or less related to our intestines, like ulcerative colitis, colorectal carcinoma, piles, anal fissures, etc. Along with this, if someone is suffering from watery stools (diarrhea), water-soluble fiber will help form stools by adding bulk to them.

● Prevention in cardiovascular disease:

There are many causes of cardiovascular disease, out of which high cholesterol levels are one. This problem could be easily dealt with with a good amount of fiber in our diet. Fiber reduces these high cholesterol levels, and thus the chances of developing cardiovascular disease decrease. This also helps in maintaining optimum blood pressure. It helps to reduce the bad cholesterol from your body i.e. LDL (low-density lipoprotein).

● Prevents Acidity (GERD):

Acid reflux disease is quite common these days. Heartburn, nausea, headache, sour belching, bloating, all these complaints are some ailments that have become a part of our lives. It might not seem dangerous, but if left untreated, it could lead to serious health issues like gastritis, hernia, peptic ulcers, etc. Here comes the role of a fiber rich diet. A diet rich in fiber that should be water-soluble, e.g., barley and oatmeal, could be included. This will help in preventing the displacement of acid in the stomach.

● Prostate enlargement:

In patients with benign prostatic hyperplasia (BPH), there is pressure on the rectum and bladder both. This sometimes leads to difficulty in passing stools. Introducing fibers in your diet will help in the formation of soft stools and help in easy defecation.

Conditions where fiber rich diet is contraindicated:

● Diarrhea:

Patients suffering from diarrhea are not advised to intake fiber, as this will do harm.

● Calcium deficiency:

As the fiber binds with several minerals like iron, calcium, and magnesium, it hinders their full absorption, i.e., only a little part is absorbed. As a result, those lacking calcium or any other minerals in their diet should consume a low fiber diet.

● Abdominal bloating:

Excess of fiber intake could lead to the formation of gas in the intestines. Therefore, patients with gas issues should consume a low fiber diet or start with little quantity in the beginning to avoid bloating.

● Diagnostic/surgical procedures:

There are certain medical procedures required for diagnostic or surgical purposes like colonoscopy, sigmoidoscopy or fistulectomy or haemorrhoidectomy, etc.

Conclusion:

There are many benefits of a fiber rich diet, but there are some instances where this regime has to be switched with a low fiber diet. With a good amount of fiber in our diet, we could easily tackle diseases like high blood pressure, constipation, diabetes, etc. In managing a healthy weight also, fiber plays a crucial role as it gives a sensation of fullness, resulting in a low intake of food with carbohydrates.