{"id":2082,"date":"2023-10-11T03:21:07","date_gmt":"2023-10-11T03:21:07","guid":{"rendered":"https:\/\/advagen.com\/prebio\/?p=2082"},"modified":"2023-10-11T03:21:07","modified_gmt":"2023-10-11T03:21:07","slug":"4-health-benefits-of-dietary-fiber","status":"publish","type":"post","link":"https:\/\/advagen.com\/prebio\/4-health-benefits-of-dietary-fiber\/","title":{"rendered":"4 Health Benefits of Dietary Fiber"},"content":{"rendered":"

Dietary fiber is well-known to be beneficial for health. But did you know that other than the effects it has on your gut health, it also has a myriad of other benefits ranging from controlling\u00a0blood sugar levels<\/strong><\/a>\u00a0and\u00a0cholesterol levels<\/strong><\/a>? How does dietary fiber help in improving them? Read on to find out more about the 4 health benefits of dietary fiber, and start your journey to maintain a healthy lifestyle!<\/p>\n

1. Gut Health<\/strong><\/h3>\n

Perhaps the most well-known function of dietary fiber is its role it plays in maintaining good digestive health. People with optimal digestive health usually experience fewer gastrointestinal symptoms, such as\u00a0constipation<\/a>\u00a0and\/or diarrhea.<\/p>\n

There are\u00a02 types<\/a>\u00a0of dietary fiber which help improve bowel movement in different ways:<\/p>\n

\u2013\u00a0Insoluble fiber<\/strong>\u00a0helps to increase bulk to promote regular bowel movement.
\n\u2013\u00a0Soluble fiber<\/strong>\u00a0absorbs water in the intestines, which helps softens the stool for smoother bowel movements.<\/p>\n

2. Managing Satiety<\/strong><\/h3>\n

Satiety is the\u00a0feeling of fullness<\/strong>\u00a0after eating. Studies have also shown that taking dietary fiber is associated with a\u00a0lower body weight<\/strong>, and managing satiety (which in return leads to a reduction in energy and calorie intake) has been touted as a possible explanation for this [1].<\/p>\n

Dietary fiber\u00a0increases the time taken<\/strong>\u00a0for food to move from your stomach into your intestine and this keeps you\u00a0feeling full for a longer time<\/strong>, thus possibly reducing your appetite and energy intake. In addition, food with higher dietary fiber content takes a longer time to chew, thus slowing down your food intake [2].<\/p>\n

3. Controlling Blood Sugar Level<\/strong><\/h3>\n

Some studies have shown that even a small increase in intake of dietary fiber may\u00a0help improve\u00a0sugar level<\/a><\/strong>\u00a0in the blood. Dietary fiber may delay the absorption of glucose into the bloodstream from the digestive tract. Hence, reducing sudden spikes of glucose in the blood and enabling the body to manage blood sugar level more efficiently [3]. Some soluble fiber may also form gel-like substance in the stomach, which can also slow down digestion [4].<\/p>\n

4. Cholesterol levels<\/strong><\/h3>\n

Cholesterol<\/a>\u00a0plays a role in bile production in the body. When dietary fiber is present in the diet, it\u00a0hinders the reabsorption of bile<\/strong>\u00a0and hence the body will be required to replace the unabsorbed bile salts. This increases the amount of cholesterol being removed from the blood for bile production [5]. Soluble fiber has been shown to be associated with a small but significant decrease in total cholesterol as well as low-density-lipoprotein (LDL) cholesterol (also often terms as the \u2018bad\u2019 cholesterol) [6].<\/p>\n

Related Articles<\/h3>\n

\"Fruits
\nWhat is Dietary Fiber & Why is it Important?<\/a><\/p>\n

\"fibrosol
\nGut Microbiota and Its Implications in Diabetes and Blood Sugar<\/a><\/p>\n

References<\/strong><\/h3>\n
    \n
  1. Michelle J. Clark MS, J. Slavin. The Effect of Fiber on Satiety and Food Intake: A Systematic Review.\u00a0Journal of the American College of Nutrition.\u00a0<\/em>2013.<\/em>\u00a032:3, 200-211<\/li>\n
  2. J. Slavin and H. Green. Dietary fibre and satiety.\u00a0Nutrition Bulletin<\/em>. 32: 32-42.<\/a><\/li>\n
  3. Linda M Delahanty. Patient Education: Type 2 Diabetes and Diet. (Beyond the Basics). UpToDate 2021.<\/li>\n
  4. Centres for Disease Control and Prevention (CDC). Fiber: The Carb That Helps You Manage Diabetes. 2022.<\/a><\/li>\n
  5. Jovanovski E, Yashpal S, Komishon A, et al. Effect of psyllium (Plantago ovata<\/em>) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials.\u00a0Am J Clin Nutr<\/em>\u00a02018; 108:922.<\/a><\/li>\n
  6. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999 Jan;69(1):30-42.<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Dietary fiber is well-known to be beneficial for health. But did you know that other than the effects it has on your gut health, it also has a myriad of other benefits ranging from controlling\u00a0blood sugar levels\u00a0and\u00a0cholesterol levels? How does dietary fiber help in improving them? Read on to find out more about the 4 […]<\/p>\n","protected":false},"author":4,"featured_media":2083,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"blocksy_meta":[],"yoast_head":"\n4 Health Benefits of Dietary Fiber - ADVAGEN Prebio | bowel regularity & good gut bacteria<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/advagen.com\/prebio\/4-health-benefits-of-dietary-fiber\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Health Benefits of Dietary Fiber - ADVAGEN Prebio | bowel regularity & good gut bacteria\" \/>\n<meta property=\"og:description\" content=\"Dietary fiber is well-known to be beneficial for health. 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