Most people know that fiber has a profound effect on the human body, but are we consuming the right amount? The simple answer is no; experts estimate only 5% of Americans consume fiber optimally, leaving 95% consuming it inadequately. The adequate need for fiber in the body is 28 grams for a 2,000-calorie diet, and most Americans do not fulfill that requirement.
5 Profound Effects of Dietary Fiber on Our Body
Fiber has a profound effect on our bodies, but since most people do not consume the right amount, dietary fiber can be useful. It works the same as natural fiber and usually has no side effects. Following are the effects of dietary fiber on our body:
- Improved Digestive Health
- Managed Weight
- Lower Cholesterol Level
- Controlled Blood Sugar Level
- Reduced Risk of Certain Diseases
Improves Digestive Health
Fiber is like a “workout” for your digestive system. It adds bulk to your stool, making it easier to pass and preventing constipation. This helps keep things moving smoothly and regularly, reducing discomfort and promoting overall gut health. A healthy digestive system is also essential for proper nutrient absorption.
Helps Manage Weight
Fiber-rich foods tend to be more filling than low-fiber foods, meaning you’ll likely feel satisfied with smaller portions. This can help prevent overeating and contribute to weight management. Fiber also helps slow down the absorption of sugar into your bloodstream, preventing energy crashes and cravings.
Lowers Cholesterol Levels
Soluble fiber, a type of fiber found in foods like oats, beans, and apples, can help lower “bad” LDL cholesterol levels. It does this by binding to cholesterol in the digestive tract and preventing its absorption into the bloodstream. Lowering cholesterol is a major step in protecting your heart health.
Controls Blood Sugar Levels
Fiber, particularly soluble fiber, can help regulate blood sugar levels by slowing down the absorption of sugar into your bloodstream. This is especially important for people with diabetes or prediabetes, as it helps prevent spikes and crashes in blood sugar. Stable blood sugar levels also contribute to sustained energy throughout the day.
Reduces Risk of Certain Diseases
A high-fiber diet has been linked to a reduced risk of several chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer. While the exact mechanisms are still being researched, fiber’s beneficial effects on digestion, cholesterol, blood sugar, and weight management all likely play a role. It also reduces the chances of getting certain diseases.
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