Dietary fibers, also known as roughage or bulk, consist of food particles that our body can't digest. Unlike other food components, such as fats, proteins, and carbohydrates which our body breaks down and absorbs, fibers are not digested by our body.
Fibers are commonly classified as follows:
Soluble fibers dissolve in water and are found in many foods such as citrus fruits, apples, carrots, oats, beans, and peas.
Insoluble fibers promote the movement of food through your digestive system and are found in foods such as nuts, cauliflower, green beans, and potatoes.
Both soluble and insoluble fibers have various health benefits such as:
Reducing the absorption of fats in the body.
Reducing the risk of anal fissures and hemorrhoids.
Relieving constipation and irregular bowel movements.
Maintaining healthy blood glucose and cholesterol levels.
Promoting digestion by increasing the good bacteria of the intestine.
A diet rich in fibers has many benefits, including the following:
Lowers cholesterol levels
Maintains healthy weight
Prevents intestinal cancer
Regulates blood sugar levels
Normalizes bowel movements
The daily requirement of dietary fibers ranges from 30-38 grams for men and 21-25 grams for women.
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