There are many health benefits of fiber, from preventing constipation to preventing diabetes. These nutrients can be found in a variety of plant foods, such as vegetables, fruits, nuts, seeds, oatmeal, and cereals.
Fiber is a type of complex carbohydrate that cannot be broken down into sugar molecules by the body. You can get the maximum benefit of fiber for health by consuming at least 25-35 grams of fiber per day.
A series of fiber benefits for health
The following are the various benefits of fiber for the health of the body that make it important to consume it in sufficient quantities:
1. Prevent constipation
Preventing and treating constipation or constipation is a well-known benefit of fiber. Fiber can facilitate the digestive process by absorbing water into the large intestine. That way, the resulting stool will be softer and larger, so defecation will be smoother and regular.
2. Maximize the absorption of nutrients from food
Fiber can maximize the absorption of other nutrients from food, especially nutrients in small amounts. One of them is calcium, which is a mineral that is needed to maintain healthy bones and teeth.
3. Maintain endurance
Fiber can maintain good microbes in the intestine. Besides being able to help the process of digestion of food, these microbes will also break down fiber into acids that can stimulate the activity of immune cells. That way, the immune system will be stronger to fight various diseases.
4. Maintain ideal body weight
The well-known health benefits of fiber are maintaining an ideal body weight, so it can prevent obesity and diabetes. Both conditions can arise due to excess calorie intake from food or drink.
The reason is because fiber is able to expand and clump food in the stomach, so you will feel full quickly and the feeling of fullness will last longer. This can prevent you from overeating.
5. Maintain normal blood sugar levels
Fiber can slow down the process of digestion of food so that blood sugar levels do not spike quickly, especially after eating high-carbohydrate foods. The benefits of this fiber are very good for people with type 1 diabetes and type 2 diabetes.
High-Fiber Food Options
In general, fiber is divided into two types, namely soluble fiber and insoluble fiber. Both are equally beneficial for the body.
Soluble fiber is a type of fiber that is soluble in water. After mixing with water, this fiber will turn into a gel, causing a feeling of fullness. Soluble fiber is found in peas, beans, broccoli, apples, oranges, carrots, and barley.
While insoluble fiber is a type of fiber that cannot be dissolved in water. This type of fiber will stimulate bowel movements and facilitate digestion. You can get insoluble fiber from whole wheat flour, wheat flour, tree nuts, cauliflower, cucumbers, tomatoes, and potatoes.
To be more practical, you and your family can get enough fiber intake every day by consuming cereals packaging. Because the presentation is easy and fast, cereals packaging can be the right choice to be consumed at breakfast or on the sidelines of a busy work time.
When you want to eat cereals For instant, choose cereals with good credibility and complete nutrition, such as instant cereals that also contain milk, eggs, and various vitamins and minerals that are good for the body.
So, there is no reason not to eat fiber every day. Sufficient fiber intake for you and your family by eating natural fiber foods or packaged cereals that have been fortified by a variety of nutrients.
Not only good for increasing nutrition and energy, various studies have also shown that regular intake of fiber through cereals can provide the various benefits mentioned above, including reducing the risk of cardiovascular disease and cancer.
If you still have questions about the health benefits of fiber or the amount of fiber you need each day, don't hesitate to consult your doctor, especially if you have certain medical conditions.