People generally face colorectal diseases because of infrequent bowel movements. One of easiest and natural ways to become more regular is by filiing up on fiber either through diet or supplements.
There are a number of health benefits for fiber. The most promising benefit that is receiving more and more attention is fiber’s role in immune health.
Most people don’t get the recommended amount of fiber — 25 grams a day for women and 38 grams a day for men through their diet. Include more fruits, vegetables and whole grains in your diet.
Fiber causes absorption of water which helps in making the stools softer. This reduces the straining and pressure on the anal blood vessels.
There are two broad types of fiber: soluble and insoluble. Both forms of fiber have major health benefits.
- Soluble fiber dissolves in water. It changes as it goes through the digestive tract where it is fermented by bacteria. As it absorbs water, it becomes gelatinous.
- Insoluble fiber does not dissolve in water. As it goes through the digestive tract, it does not change its form. It can also be fermented by bacteria in the colon.
Benefits of high-fiber diet are many:
- Regularizes bowel movements.
- Helps maintain bowel health.
- Lowers cholesterol levels.
- Controls blood sugar levels.
- Helps to maintain body weight levels
Some great food sources of fiber include:
High-fiber foods are good for your health. But do not add to your diet. Increase it gradually. Sudden increase of fiber can promote intestinal gas, abdominal bloating and cramping.
Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.