Why Is It Important to Eat Fiber Foods?

Medical Video: Get Heart Healthy with Soluble Fiber

What we often know, fiber is useful for smoothing digestion because it can bind water so that stool is easier to remove. For this reason, many people say "don't forget to eat fibrous foods" if you have difficulty defecating. However, it turns out the benefits and not limited to that. Fiber still has many other benefits that are useful for our health. Anything?

Before discussing it, we better know in advance what fiber is.

What is fiber?

Fiber is the content of vegetable sources that cannot be digested or absorbed by the body, so that in the intestine, fiber can bind water and facilitate digestion. Fiber is divided into two forms, namely water soluble fiber and water insoluble fiber.

Water soluble fiber. This type of fiber dissolves in water to form a mass like a gel. Water soluble fiber is contained in oats, peas, nuts, and fruits, such as apples, oranges, bananas, carrots, and others.
Water-insoluble fiber. This type of fiber supports the movement of the digestive system and increases stool mass, so that water insoluble fiber is beneficial for those of you who are experiencing constipation or constipation. Water-insoluble fibers can be found in oats, nuts, such as green beans, and vegetables, such as spinach, kale, cauliflower, and much more.

What are the benefits of fiber?

Many fibers are contained in vegetables and fruits. Therefore, usually if we experience constipation, many people will recommend eating more vegetables and fruit. However, it turns out the benefits of fiber are not only that.

1. Promotes digestion

Fiber can increase the weight and size of feces because it absorbs water, making it softer so it is easier to pass through the anus. Hard stool can be a sign that you eat less fibrous foods, if left continuously can cause constipation. Untreated constipation can develop into hemorrhoids or hemorrhoids that can make you feel sick while defecating or sitting. Some fibers are also fermented in the large intestine.

2. Lower cholesterol levels

Fiber in the form of water soluble can reduce levels of bad cholesterol or LDL (low-density lipoprotein) in the blood. Water soluble fiber can bind cholesterol in the digestive system so that cholesterol cannot be absorbed by the body but is thrown out of the body through feces. Research also shows that high-fiber foods can reduce blood pressure and inflammation.

3. Helps control blood sugar levels

Fiber, especially in the form of water soluble, is beneficial for those of you who suffer from diabetes because fiber can slow down gastric emptying so it also slows the absorption of sugar by the body, and causes blood sugar levels not to rise quickly. For those of you who don't have type 2 diabetes mellitus, eating lots of fiber can prevent you from getting this disease.

4. Helps achieve normal weight

Foods high in fiber tend to maintain a full feeling longer than foods that are low in fiber and high in sugar, this makes you eat less. Feeling full makes the brain not give a signal to cause the desire to eat again. In addition, fiber generally contains lower calories so the calories that enter your body are not too large. Eating foods high in fiber can help you lose weight or prevent you from being obese.

How much fiber do I need in a day?

In general, fiber requirements per day range from 25-30 grams. Based on the Institute of Medicine, fiber requirements in women are 25 grams / day, while fiber requirements for men are even higher, which is 38 grams / day. However, for Indonesians, individual fiber needs vary depending on age and sex. The following are individual fiber requirements based on the 2013 Nutrition Adequacy Rate (AKG):

Women aged 16-18 years need fiber at 30 grams / day, while men need 37 grams / day
Women aged 19-29 years need fiber at 32 grams / day, while men need 38 grams / day
Women aged 30-49 years need fiber at 30 grams / day, while men need 38 grams / day
This need will decrease at the age of more than 49 years and continue to decline with age

To meet the needs of this fiber, you can get it from vegetables, fruits, wheat, and nuts. By combining water soluble fiber and water insoluble fiber, you will get all the benefits of fiber. So, don't forget to always add fibrous foods to your menu from now on.