Are you a big fan of fast foods? This article is for you. You might change your opinion on fast foods after reading this article.
Dietary fiber is essential in our everyday diet for many health benefits including disease and physiological disorders prevention.
In today’s society, people are inclined to consume fast foods and snacks which are highly processed and end up lacking the essential nutrients, fiber being one of them. This trend has resulted to susceptibility to infection and developing physiological disorders. Most people prefer a snack for lunch instead of taking a heavy meal.
Dietary fiber occur as soluble and insoluble fiber, and only found in plant based foods like whole grain, seeds, nuts and pulses, fruits and vegetables. To optimize on adequate dietary fiber in for health benefits, one needs to incorporate a vast array of these foods in a single meal.
According to health science it has been found that total dietary fiber intake was associated with the reduction of weight and waist circumference. Studies show that cereal dietary fiber is associated with weight loss, while dietary fiber from fruits and vegetables don’t link to weight loss. Communities which institute high fiber in their diet foods are not associated with disease linked to obesity. Other communities who neglect dietary fiber in their diet end up with diseases that are common with people who are obese. Therefore, fiber is essential to maintaining body weight in respect to Body Mass Index.
Inflammation is a symptom that has been seen in many physiological disorders. Dietary fiber has been known to reduce the bioavailability of compounds that are precursors to inflammatory impulses in the body. Hence, dietary fiber will reduce diseases that have severe inflammatory symptoms.
Roughage is part of dietary fiber and it is well known to alleviate constipation by increasing the volume and density of the stool. As the fiber absorbs fluid in the colon, it becomes easier to pass stool. Fiber maintains the individual’s appetite by getting rid of constipation, making one more healthy and nourished. By cleaning the bowel, fiber has been able to bring out disease causing substances. By increasing volume intake, fiber delivers a low calorie meal. Because of its undigested nature.
Seven cohort studies presenting observation for over 158,000 individuals indicate that coronary heart disease prevalence is significantly lower (29%) in individuals with highest intake of dietary fiber (Anderson et al. 2009). Recent studies show that with even 10g of added fiber to a diet, the mortality risk of coronary heart disease decreases by 17-35%. Risk factors of coronary heart disease include high levels of cholesterol in the blood, high blood pressure, obesity and diabetes. It is speculated that treatment of these factors underlie in the mode of proper action of dietary fiber. Soluble fiber has been shown to reduce serum bioavailability of bile by increasing bile excretion and also cholesterol in the Gastro Intestinal tract.
European Prospective Investigation of Cancer (EPIC) conducted a study that showed dietary fiber provides a strong protective effect against colon and rectal cancer. Poorly fermented fiber has direct effect in the colon by promoting laxation, decreasing transit time in the GIT, and by a binding substance such as bile acids and carcinogens.