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Understanding the Importance of Dietary Fiber

Sigma Vital February 7, 2025 Nutrition and Diet
Understanding the Importance of Dietary Fiber

What is Dietary Fiber?

Dietary fiber, often referred to as ‘roughage’, is a type of carbohydrate that cannot be digested by our bodies. It is found in plant foods like fruits, vegetables, whole grains and legumes. Unlike other carbohydrates, fiber isn’t absorbed into the body, but passes relatively intact through the stomach, small intestine, colon and out of your body.

Benefits of Dietary Fiber

Consuming dietary fiber has numerous health benefits. Here are some key benefits:

  • Heart Health: High fiber diets can lower the risk of heart disease by reducing levels of LDL (bad) cholesterol.
  • Diabetes: Regular fiber intake can reduce the risk of type 2 diabetes by improving blood sugar control.
  • Weight Management: High fiber foods tend to be more filling, so you’re likely to eat less and stay satisfied longer, which can help with weight management.
  • Digestive Health: Dietary fiber aids in improving digestion by adding bulk to the stool which helps prevent constipation and promotes regular bowel movements.

Increasing Fiber Intake

It's recommended that men aim for 30 to 38 grams of fiber a day and women should aim for 21 to 25 grams a day. Here are few ways to increase fiber intake:

  • Choose whole grain products over refined ones.
  • Eat fruits and vegetables with their skin on.
  • Include more beans and legumes in your diet.
  • Snack on nuts and seeds instead of processed snacks.

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