How Fibers Affect Our Health Exactly?

We have talked about fibers in general and tips to increase their consumption, but how do they exactly act to benefit our health?

Well, fibers or roughage are indigestible as such, however, as they pass through our digestive tract, they act as a sponge, absorbing many times its own weight in liquid. The result is that stools are softer and bulkier and can pass through the intestines more rapidly and be expelled more easily, thus decreasing the likelihood of constipation. This quick passage also helps prevent bowel disorders, such as diverticulosis and hemorrhoids, which can occur from the increased pressure created by hard stools. It has also been theorized that fiber protects against cancer of the colon (our large intestine) by causing the stools to pass more quickly, thus reducing contact with cancer-causing agents. In addition, some researchers speculate that the increased water content of high-fiber stools is also protective because it dilutes these carcinogens (cancer producing substances).

It has also been studied that high-fiber diets can lower cholesterol as effectively as low-fat diets. This study concluded that adding 10 g of soluble fiber to one’s diet was as effective in decreasing blood cholesterol levels as lowering fat intake (less than 30 percent of calories from fat). In addition, the drop-out rate of study participants was only 13 percent over 6 months, suggesting that people fraud it easier to stay on high-fiber diet than on a fat-reduced diet.

Therefor, as they are filling and low in calories, eating fiber is helpful when you are trying to loose or control your weight. The best way to use fiber for weight loss is to consume a balanced diet that also includes modest amounts of protein and fat in each meal. Because the body metabolizes these more slowly than fiber, you will not become hungry again as quickly.