Fibrous Foods And Their Role In A Healthy Diet


The health benefits of dietary fiber, sometimes known as “fiber” or “fibre,” make it an essential part of any healthy diet. Fiber (ไฟเบอร์, which is the term in Thai) is present in plant-based foods and occurs in two primary types: soluble and insoluble. Beneficial impacts on digestion, heart health, weight control, and general health have been linked to diets high in fiber. Some of the many benefits of a high-fiber diet include:

The Digestive System

Preventing Constipation: Insoluble fiber increases volume to stool, helping reduce constipation by supporting regular bowel movements. Excess water in the intestines can be absorbed by soluble fiber, which aids in the control of diarrhea.

Controlling Your Weight

Foods high in fiber can help you feel fuller for longer, which can help prevent overeating. This can help with weight control because it lowers calorie consumption generally. You feel less hungry.

Managing Blood Sugar

Soluble fiber, by delaying sugar digestion, aids in maintaining stable blood sugar levels. Those who currently have diabetes or who are at risk for getting the disease will benefit greatly from this.

Protecting Your Heart

Soluble fiber’s ability to attach to cholesterol particles and facilitate their clearance from the body is one mechanism by which it helps reduce blood cholesterol levels.

A high-fiber diet has been linked to lower blood pressure and better heart health, according to a few studies.

Health Of The Gut Microbiota

Fiber acts as a prebiotic, providing fuel for the good bacteria that contribute to a healthy microbiome in the digestive tract. A well-balanced microbiota in the stomach has been linked to improved health and immunity.

Colorectal Cancer Avoidance

Lowering the Risk of Colorectal Cancer: A diet rich in fiber, particularly from whole grains and vegetables, has been related with a lower risk of developing colorectal cancer.

Increased Insulin Sensitivity

Fiber has been linked to increased insulin sensitivity, a factor crucial in the control of blood sugar. A high-fiber diet has been linked to a number of positive health effects, including improved general health and a lower risk of developing certain chronic diseases as one gets older.

For optimal health, a diet rich in fiber-containing foods such whole grains, fruits, vegetables, legumes, and nuts is recommended. Avoiding the gastrointestinal distress that often follows sudden changes in one’s diet can be aided by drinking plenty of water and gradually increasing one’s fiber intake.