Why Is Fiber Good For Us?

“ When the diet is wrong, medicine is of no use. When the diet is correct, medicine is of no need” – Ayurvedic proverb

The star of a Whole Foods Plant Based diet is FIBER. When you start eating more plant dominant diet , the one single factor that acts like a magic in your body is an increased intake of fiber in the form of fruits, vegetables, whole grains, legumes, nuts and seeds.

Fiber has received some bad reps from people because it sounds boring, unappetizing and basically tasteless. Yes, some of the veggies can be boring to eat specially if you are not use to them.

But, as I mentioned above. Fiber is beyond just boring greens. It’s in all foods that are straight from nature and consumed in its whole form. Note, the packaged biscuits and breakfast cereals that claims to have 10 grams of fiber per serving is simply a marketing gig to entice you to buy such products.

Such fibers are not the same fiber as in your brown rice or quinoa. The source of fiber you eat is critically important. If we fix our lens on adding fiber in our daily diet mindfully, there are many creative and fun ways we can reach the recommended daily needs of fiber by for an adult. It’s approximately 30-40 grams of fiber each day. And we should try include at least 25 different vegetables in our diet weekly. Most Americans and the general population globally don’t even reach half of the daily recommendation.

There are more than four hundred thousand plants on our planet, three hundred thousand of them being edible. And to add the dietary fiber in our diet , we have simplified it into two categories namely soluble fiber and insoluble fibers.

But the bigger question is why do we need fiber in our diet after all? Isn’t it just a bulk that add to our stool and makes everything move smoothly in and out of our body? Yes it does that for sure.

What are the other roles of fiber in our body?

Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids. Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon which researchers are investigating how this may play a role in preventing diseases of the colon.

Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and chronic inflammation.

Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food. This is what caloric density of foods mean.

Helps you live longer. Studies suggest that increasing your dietary fiber intake — is associated with a reduced risk of dying from cardiovascular disease and all cancers. If you look at the “Blue Zones Diet” who have the largest population of centenarians. There diet is high in fiber rich foods with huge intake of fresh fruits and vegetables everyday.

I want you to remember few key points related to fiber – “diversity of plants”

Fiber is present in all Whole foods including whole grains, legumes, fresh vegetables, fruits, nuts and seeds.

Every time you go to supermarket- choose various colors of fresh produce.

Whenever you are cooking food- think of adding different veggies. Get creative and add seasonal veggies at each meal.

When you sit down to eat- get your plate filled with a range of coloured and seasonal foods. The brighter the better.

Disclaimer: Nurture Yourself is not in any way responsible for your health condition now and in future. The information given on our website is based on our experience and knowledge acquired from various books and literature. This does not in any way recommends you to disregard your physicians or other medical professionals advice or suggestion.

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Also check our latest blog recipe Creamy Broccoli Soup Recipe.