Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne.
Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.Ĭancer. A diet high in fiber-particularly insoluble fiber from cereals-can lower your risk for type 2 diabetes. Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.ĭiabetes. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). This can help relieve and prevent both constipation and diarrhea. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel.ĭigestive health. Yes, fiber offers a healthy and effective way to stay regular, but that’s not the only reason why we should be including more in our diets.
Part of the problem may be due to the association with bathroom habits. The latest figures show that nine out of ten Americans are not eating enough fiber-and people in other parts of the world are also falling well short. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. There is no fiber in meat, dairy, or sugar. In general, the more natural and unprocessed the food, the higher it is in fiber. Many foods contain both soluble and insoluble fiber. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Insoluble fiber does not dissolve in water. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.įiber comes in two varieties: insoluble and soluble. It may even help prevent colon cancer.įiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. But eating foods high in dietary fiber can do so much more than keep you regular. Many of us associate fiber with digestive health and bowel function. By using these tips to add more to your diet, you can look and feel your best. Healthy eating High-Fiber Foods Dietary fiber can keep you full, help you to lose weight, and improve your overall health.