What happens when you include fiber in your diet everyday | Dr. Arpitha Komanapalli Fiber contributes to overall good health, longevity and can have a positive influence on your disease risk by feeding and promoting the healthy gut bacteria. Evidence suggests a high-fiber diet can help in managing your weight. Researchers have discovered that short-chain fatty acids produced by bacteria that feed on plant fiber actually communicate with your DNA, thereby providing protection against a number of different diseases.
Dietary fiber basically slows down your digestion and fills up space in your stomach and intestines, which will help manage your portion sizes and help you feel fuller longer.
There are two main types of dietary fiber: soluble and insoluble. Ideally, you need both on a regular basis.
Soluble fiber easily dissolves in water and becomes gel-like in your system, acting as a sponge moves into every crevice of your colon and helps to slow your digestion while also slowing the rate at which other nutrients are digested. It hinders the breakdown and digestion of dietary cholesterol, which can help normalize your cholesterol level.
This kind of fiber is found in foods like oats or oat bran, nuts, flax seeds, beans, lentils, peas, and some fruits and vegetables like berries and carrots. Soluble fiber is the type that helps with weight loss because it slows the process of food emptying from your stomach and makes you feel full for longer after eating.
It slows down the rate at which other nutrients are digested, including carbs, so they're not as likely to raise your blood sugar. Foods rich in soluble fiber also help feed good bacteria in your gut.
Insoluble fiber, which does not dissolve, stays basically intact as it moves through your colon. By adding bulk to your stool, it helps food to move through your digestive tract more quickly for healthy elimination.
Insoluble fiber is also sometimes called roughage, a term that, describes its function. As it moves through your colon, it helps move along food particles that may tend to adhere to the sides. Food that remains stuck to your colon may cause bloating, pain and constipation.
Insoluble fiber is found in many whole grains like brown rice, barley, most vegetables, including root vegetables, broccoli, cucumbers, carrots, green beans and zucchini.
If your diet is currently low in fiber, try increasing the amount you have slowly so you don’t experience bloating, stomach pains, diarrhea, constipation or gas. Gradually adding more fiber over a month or so helps you to adjust to your new high-fiber diet without making matters worse.
Because fiber absorbs water and your digestive tract needs to stay hydrated to work well. So increasing the amount of water you drink is necessary. Sometimes eating too many foods with fiber without drinking enough water can cause digestive problems for certain people.
I hope you can start including more fiber in your diet so see improvement in your health
#drarpithakomanapalli #fiber #weightloss
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