Why is it Important to Eat Fiber Foods?

Fiber is useful to launch digestion because it can bind water so the stool is so much easier to get out. For that, a lot of people say "Don't forget to eat fiber foods" if we're having trouble defecating. However, it turns out the benefits and not that limited. The question is, why is it important to eat fiber?

Before we discuss it, we must know what fiber is first.

What is fiber?

Fiber is the content of vegetable sources that can not be digested or absorbed by the body, so in the intestines, fibers can bind water and smooth digestion. Fibers are divided into two forms, which are water-soluble fibers and water-soluble fibers.

Fiber is water-soluble. This type of fiber is soluble in water thereby forming a gel-like mass. Water-soluble fibers are contained in oats, peas, nuts, and fruits, such as apples, oranges, bananas, carrots, and others.

Fiber that is not water-soluble. This type of fiber supports the movement of the digestive system and increases the mass of stool so that water-insoluble fibers are beneficial for those of you who are experiencing constipation. Water-insoluble fibers can be found in wheat, nuts, such as green beans, as well as vegetables, such as spinach, kale, cauliflower, and many more.

Why is Eating Fiber Important?

Many fibers are contained in vegetables and fruits. Usually, if we experience constipation, many people will advise to eat more vegetables and fruit. However, it turns out the benefits of fiber not only that.

1. Smooth Digestion

Fibers can increase the weight and size of the feces as it absorbs water, making it softer so it is easier to secreted through the anus. Harsh feces can be a sign that you eat less fiber, if left constantly can cause constipation. Untreated constipation can develop into hemorrhoids or piles that can make you feel pain during defecation or sitting. Some fibers are also fermented in the colon.

2. Lowering cholesterol levels

Fibers in a water-soluble form can lower levels of bad cholesterol or LDL (low-density lipoproteins) in the blood. Soluble fiber can bind to cholesterol in the digestive system so that the cholesterol is not absorbed by the body but is discarded out of the body through feces. Research also suggests that high-fiber foods can lower blood pressure and inflammation.

3. Help control blood sugar levels

Fiber, especially in the form of soluble water, beneficial for those of you who suffer from diabetes because fiber can slow down the gastric discharge so it also slows the absorption of sugar by the body, and causes blood sugar levels do not rise rapidly. For those of you who do not have diabetes mellitus type 2 disease, eating a lot of fiber can prevent you from being affected by this disease.

4. Help achieve normal weight

Foods high in fiber tend to maintain a sense of satiety longer than with low fiber foods and high in sugar, this makes you eat less. The feeling of satiety makes the brain not give signals to cause eating again. Also, fibers generally contain lower calories so that the calories that go into your body are not too large. Eating a diet that is high in fiber can help you in losing weight or preventing you from experiencing obesity.

Also Read: An Important Function of Water to Maintain Kidney Health

How Many Fibers Do I Need in a Day?

In general, fiber needs per day range from 25-30 grams. Based on the Institute of Medicine, the need for fiber in women is 25 grams/day, while the need for men's fiber is higher, which is 38 grams/day. However, individual fiber needs vary depending on age and gender. The following are individual fiber requirements:

• Women aged 16-18 years need a fiber of 30 grams/day, while men need 37 grams/day
• Women aged 19-29 years need fiber of 32 grams/day, while men need 38 grams/day
• Women aged 30-49 years need a fiber of 30 grams/day, while men need 38 grams/day
• This need will decline at age more than 49 years and continue to decline following age

To meet the needs of these fibers, you can get them from vegetables, fruits, wheat, and nuts. By combining water-soluble fiber and insoluble fiber, you will get all the benefits of fiber. So, don't forget to always add the fiber foods in your menu from now on.