Maintaining the health of the gut microbiota and gastrointestinal tract.Fiber also regulates and controls the intestine’s pH. Eliminating toxins that are in the intestines through stool.Fiber can decrease the absorption of fat and cholesterol from the intestines into the body, which leads to decreased concentrations in the blood. Decreasing levels of cholesterol and triglycerides.

Absorption of fiber in the intestines is slower, which makes glucose increase at a slower rate, allowing insulin time to act. Helping to regulate blood sugar levels.Because fiber is not digested, it creates a type of gel in the stomach, which helps reduce the number of calories ingested and thus facilitates weight loss Increasing the body’s sense of satiety.Fiber speeds up bowel movements, increases the amount of stool produced, and eliminates it more easily, especially when the fiber is consumed with adequate amounts of water. USDA Nutrient Database for Standard Reference, Release 14.In general, the health benefits of fiber are: Department of Agriculture, Agricultural Research Service. Dietary Fiber Content of Common Fruits, Vegetables, Grains and Other Foods Food Ask your doctor about supplemental fiber products. A small handful of seeds or nuts give you about 3 grams of fiber.Ī healthy diet includes 20 to 35 grams of fiber a day if you have a 2,000-calorie diet. Add asparagus, carrots, broccoli, peas and corn to your meals. Apples, oranges, strawberries, pears and bananas are good sources. Include wheat and oat bran cereals, whole-wheat muffins or toast, and brown rice in your meals. Soluble fiber can reduce cholesterol (which may help lower the risk of heart disease), and helps control blood sugar levels. Soluble fiber: This type of fiber is in oats, beans and certain fruits and vegetables (such as strawberries and peas). Insoluble fiber may prevent constipation and reduce the risk of certain types of cancer. Insoluble fiber: This is found in whole grains, cereals, certain fruits and vegetables (such as apple skin, corn and carrots). They both aid digestion and help you maintain a healthy weight. There are two types of fiber: insoluble and soluble. It tells you how much fiber is in a serving.

To find out the amount of fiber in canned, packaged or frozen food, read the “Nutrition Facts” label. They may also reduce your risks for certain health problems. Foods rich in fiber are often low in calories and fat and they fill you up more.

High fiber foods