Dietary fiber is the structural framework of plants. It can be split into two main types of fiber, namely: soluble fiber and insoluble fiber. Soluble fiber dissolves in liquid and forms a gel in the body that promotes a feeling of fullness, whilst insoluble fiber does not do this. Instead, it passes through the intestines as a bulk which helps remove accumulated waste.
Soluble fiber mostly found in fruits and bran products, whereas insoluble fiber is found in vegetables and whole wheat products. Most plant-based foods, however, contain both types of fiber in varying amounts.
What Fiber Does In Our Bodies
- Regulates bowel movements
Fiber increases the weight, size, and softness of stools, which makes them easier to pass, and can help cure constipation. Moreover, this bulking effect can make watery stools more solid.
Slow digestion? Learn about the common causes…
- Improves colon health
Fiber also binds itself to cancer-causing toxins within the colon, which can help guard us from polyps, tumors, and other colorectal issues. Eating proper amounts of fiber has also been linked to hemorrhoid prevention, though evidence on this subject is currently tenuous.
- Promotes weight loss
High-fiber foods tend help along weight loss efforts for three reasons. Firstly, fiber takes longer to chew, which gives our bodies more time to register fullness. Secondly, fiber’s ability to absorb water in the colon results in feelings of fullness, which discourages overeating. Thirdly, high-fiber foods tend to be healthy and low in calories and fat.
- Controls blood sugar levels
Since fiber is a complex carbohydrate, our bodies cannot break down the chemical links between its glucose levels. The result of this is that fiber doesn’t raise your blood sugar levels. In fact, it might have the exact opposite effect! Fiber can help us absorb sugar, thereby stabilizing our blood sugar levels and reducing our risk of type 2 diabetes. Almost all fiber-rich foods are safe for diabetic and pre-diabetic individuals.
High Blood Sugar levels? Here are 6 Simple Steps to Lower Blood Sugar Levels After a Meal…
- Lowers cholesterol
Studies suggest that fiber can reduce our total cholesterol levels, since its ability to reduce the amount of bile that is reabsorbed in the intestines encourages the liver to make more bile salts. To do this, the body needs to use up cholesterol, so it encourages the liver to make more LDL receptors.
How Much Fiber do We Need?
The recommended daily intake of fiber for adults and children above the age of four is 25 grams.
We often don’t even reach this daily target, and that can be attributed to an excessive consumption of unnatural foods. These unnatural foods often don’t contain any fiber at all and has led to widespread constipation. Fortunately, constipation is one of the easiest conditions to cure: simply eat more fiber-rich foods!
Want to add more fiber to your diet? Download our Easy Guide to Increase Fiber for Effective Weight Loss to find out how…
To increase your daily fiber intake, replace one to two meals per day with one of the 3 flavors of the Manna Low GI Shake.
This shake is a complete meal in a glass and one glass contains 5.1g of fiber. If you want to lose weight, control appetite or curb cravings, the Manna Low GI Shake can fulfil your requirements.