Most health experts nowadays are encouraging consumers to eat more fiber. This is a result of the evidence that inadequate levels of fiber in the diet may result in several diseases. Common among these diseases are diabetes, diabetes, diabetes, obesity and colon cancer. These diseases are life threatening diseases you would not wish to associate with.
Eating high animal fat is liked to raise risk of colon cancer. High consumption of fiber nevertheless protects against colon cancer. This is carried out by the speeding up the passage of food through the gastrointestinal tract, thus prolonging the period of exposure of the cells to agents in food which may possibly lead to colon cancer. Insoluble fibers hold much water in the colon (large intestine), thus providing bulk which excite the muscles of the digestive tract so they can retain their health and tone.
Fibers bind cholesterol chemicals and eliminate them from the body alongside feces, and inhibit the production of cholesterol in the body in addition to improving the clearance of cholesterol in the blood. The end result of this is that, the risk of heart diseases like atherosclerosis is lowered. Fiber fights or averts the risk of diabetes by improving blood glucose tolerance and reducing insulin secretion thus delaying glucose absorption. Fiber reduces the energy density of the diet thus lowering the chance of obesity.
Types of Fiber
Fiber contains two kinds that are; soluble fibers and insoluble fibers. Both of these kinds of fibers found in diet helps prevent many diseases. Insoluble fibers don’t dissolve in water and contain fiber types called cellulose, hemicellulose and lignin. Soluble fibers on the other hand dissolve or swell when put in water. They include fiber types like pectin, gums and mucilage.
Dietary sources of insoluble fibers comprise fruit resources such as bananas, apples, peaches, pears and berries. Other resources are rice bran, brown rice, seeds, plums, wheat bran, nuts, corn bran, legumes, whole wheat and cereals.
Fruit sources of soluble fibers are citrus fruits, apples, bananas, pears and grapes. Other dietary sources include beans, sweet potatoes, apricots, barley, corn, potatoes, prunes, oatmeal, oat bran and vegetables like cabbage, broccoli and carrots.