Fiber and health benefit of fiber

Studies contend that fiber intake normally reduces cardiovascular disease risks by 40% especially among the high-fiber takers compared to the low eaters (Anderson, Smith & Gustafson, 1994). This is because soluble fiber aids in the excreting of the excess abnormal blood cholesterol found in the human intestines. Mainly, this entails shunning excessive absorption of cholesterol in an individual’s intestines via combining bile and dietary cholesterol, which eventually excretes after their reaction (Vuksan, Rogovik, Jovanovski & Jenkins, 2009). Hence, maintaining the necessary cholesterol or HDL levels in the body besides shunning risks that might yield to heart predicaments or reduce severe conditions among chronic individuals (De Koning & Hu, 2011).
Soluble fibers have also proved to be helpful among people experiencing both types of diabetes where they all emanate from legumes, pectin and vegetable roots like carrots. This is especially via regulating body sugar levels evident in the body after food intake. The process entails making a hindrance to the fast gastric emptying in the stomach coupled with slowing glucose entry into bloodstreams. Besides, it also lessens the rate of sugar rising, which occurs in every post-meal both in normal and diabetic people (Anderson, Baird, Davis, Ferreri, Knudtson, Koraym, Waters & Williams, 2009). This eliminates high demand for insulin requirements especially among those experiencing type 1 diabetes. Therefore, in some instances may yield to be an effective remedy to type 1 diabetes patients since it encompasses adopting appropriate dietetic management.
Cellulose is a kind of Insoluble fiber that emanates from fruits’ peels, husks and vegetables, and aid in promoting the body’s “ regularity”, hence shunning chances of constipation (Vuksan, Rogovik, Jovanovski & Jenkins, 2009). Insoluble fibers usually possess spongy characteristics, which enables them to absorb much water into the stools. This excess water present in the stools eases bowel removal since they are soft beside the fibers acting as broom when moving through the intestines and colon. Additionally, soft stools normally aid in promoting the peristalsis process, which is essential during the digestion process especially in excretion (Anderson, Smith & Gustafson, 1994). Besides, soft stools owing to the presence of insoluble fiber in the food stimulates intestines’ undulating movement, which besides absorption in the ileum, it aids in excretion. Studies contend that cultures or regions where people normally take high fiber content meals normally excrete larger, softer and recurrent stools contrary to smaller, harder and intermittent stools. The latter trend is evident in the western states where almost all the meals encompass refined foods, which is divergent to the developing states, which depend on traditional foodstuffs. Mainly, these foodstuffs commonly entail whole cereals and roots, which are rampant in their regions especially in a tropical climate.
Studies have also depicted low colon cancer risks especially among people whose cultures dictate the consumption of high fiber content meals (De Koning & Hu, 2011). Since, fiber’s broom characteristic normally eliminates quickly toxins that react with the colon’s lining, hence lack adequate residence time (Bennett & Cerda, 1999). Colon cancer mainly its incidence is due to prolonged toxins’ contact (due to weak peristalsis strength) with the intestines’ wall, especially among the low fiber content consumers. In addition, insoluble fibers owing to their absorbing or spongy characteristic normally binds the evident carcinogens evident in the stools (De Koning & Hu, 2011). Consequently, this shuns any probable carcinogens’ contact with the colon’s lining, which yields to lower cancer risks especially among the cultures that maintain high fiber content.
Nutritionists have argued that high fiber content aids in curbing overeating (Anderson, Smith & Gustafson, 1994). This is because they demand prolonged chewing coupled with predigesting, which normally satisfies an individual’s appetite quickly. In addition, fiber normally takes a long duration while in the stomach where it absorbs water and swells making the eater feel satisfied or full. Therefore, this prompts high content fiber eaters to consume less fat. Owing to this aspect, some nutritionists have contended that feeding on high fiber yields to less weight where those intending to manage their weight gain can adopt this lifestyle. Since, fiber has no nutritional value and only contributes to managing the digestive system besides eliminating or reducing other diseases’ risks (Anderson, Smith & Gustafson, 1994). Medical practitioners have also advocated fiber intake as an effective natural mode of shunning constipation. Mainly, this is among people who frequently experience constipation where fiber intake aids in improving bowel movement in their systems besides promoting ease passing of stools.
Fiber encompasses an “ inert” food component that greatly aids in managing an individual’s digestive system. This is due to its almost insignificant nutritional value, which contributes to the body (Vuksan, Rogovik, Jovanovski & Jenkins, 2009). Conversely, its presence is essential because of easing effective digestion besides maintaining health from mouth to the anus. For illustration, fiber intake aids in bowel removal via inducing undulation movement in the intestines, which promotes peristalsis. Besides, numerous studies have attributed high fiber content with lowering or reducing diseases’ risks like cardiovascular, diabetes, constipation and colon cancer (Bennett & Cerda, 1999). Nutritionists have also contended that, fiber intake aids in preventing overeating besides weight gain especially among the children or individuals who are unable to control their quantity food intake.