What are two health benefits of fiber?

Answer 1

Fibre (Aussie spelling) has many beneficial health effects, which are listed below:

GI Health

Dietary fibre ensures that the gastro-intestinal (GI) system is healthy through a variety of mechanism

* Fibre such as cellulose (which is found in fruits, vegetables and cereal bran) increases the weight of faeces, allows the stools to pass through the large intestine (colon) with ease and reduce the time the stools have to travel through the colon - this means less or no constipation * As long as enough water is also taken in, fibre helps to prevent haemorrhoids by making the stools soft and large, enabling easy elimination and reducing pressure in the lower colon, so that the rectal veins are less likely to swell * Eating fibre prevents obstruction of the colon and also the appendix, which makes it less likely to get appendicitis - which is caused by bacterial infection of the appendix * Eating fibre stimulates the whole intestinal tract, which helps the intestinal muscles contract better, maintaining their strength to enable the elimination of stools and preventing diverticulitis - little pouches that bulge out of the colon * Certain fibres stimulate "good" bacterial fermentation in the colon, which aids digestion and prevents illness

Heart Health

* Foods high in viscous (thick, sticky or glutinous) fibres such as oat bran, barley and legumes lower blood cholesterol by binding these cholesterols with bile acids and excreting them

* Research also suggests that wholegrains may protect against Heart disease and stroke in general, due possibly from the fibre and phytochemicals in these foods

Diabetes

* Foods high in fibre are an excellent addition to the diet of diabetics, especially viscous fibres, as they trap nutrients and glucose and delay their digestion in the GI tract, which means that glucose levels do not spike so quickly, lessening insulin requirements

Colon Cancer

* There is a lot of research to suggest that a diet high in fibre, due to its beneficial effect on the gastro-intestinal system, may prevent colon cancer * Fibres seem to prevent cancer by binding with with, diluting and quickly eliminating potential carcinogens from the colon * In addition, some fibres cause bacterial fermentation in the colon, which produces a lower pH level, which may inhibit cancer growth in the colon

Fibre is found in all fruits, vegetables, wholegrains, legumes and cereals (not the ones you find in packets at the shops).

Fibre is found in both soluble and non-soluble forms, all of which are beneficial for health.

Answer 2

Because fiber can't be digested, it is often excreted from the body and can help one have a healthy colon. Also, it is known that foods high in fiber can help reduce cholesterol.

Answer 3

Only soluble fiber can lower blood cholesterol levels. This type of fiber works by attaching itself to the cholesterol so that it can be eliminated from your body. This prevents cholesterol from recirculating and being reabsorbed.

Soluble fiber increases the viscosity of food, which slows the movement of food through the intestines, preventing diarrhea. Your body uses cholesterol to produce bile acids, some of which are excreted daily. Soluble fiber binds to bile acids, reducing the amount of bile reabsorbed in your intestines, and increasing the amount of bile that is excreted in your feces. To make up for this loss of bile, your liver makes more bile salts, using more cholesterol to make them. In order to obtain the cholesterol necessary to make more bile salts, your liver increases its production of low-density lipoprotein (LDL) receptors. These receptors pull cholesterol out of LDL molecules in your bloodstream. Therefore, the more bile salts your liver makes, the more LDL cholesterol is pulled from your blood. One of the short-chain fatty acids produced by the fermentation of soluble fiber in your large intestines may also inhibit the amount of cholesterol produced by your liver. A high-fiber diet reduces total cholesterol, triglycerides, and very low-density lipoprotein, (VLDL) the most dangerous form of cholesterol. This prevents the buildup of plaque in your arteries and improves cardiovascular health. It also lowers your risk of heart disease.

In addition to its beneficial effects on your digestive and cardiovascular systems, soluble fiber helps stabilize blood sugar levels by preventing blood sugar from rising rapidly after a meal. If you have insulin resistance, hypoglycemia, or Diabetes, the soluble fiber in foods can help balance blood sugar levels while providing steady, slow-burning energy. People who consume 50 grams of fiber per day versus the standard 25 grams of fiber per day have significant improvements in glycemic control and lipid panels. Soluble fiber also provides a feeling of fullness, so it can potentially help with weight loss.

In addition, probiotic bacteria thrive on soluble fibers, including oligofructose and inulin. Inulin and oligofructose are naturally present in many plant foods, and may help prevent constipation, promote enzyme activity, and improve healthy pH levels in your colon. Oligofructose is a fructooligosaccharide, which is a short chain of fructose molecules. Inulins are a group of polysaccharides, which means a long chain of sugar molecules. The probiotic bacteria in your colon can metabolize these soluble fibers through fermentation, releasing significant quantities of carbon dioxide, hydrogen, and methane. This process can sometimes cause intestinal gas; however, if you eat these soluble fibers regularly, your body grows accustomed to them, and you experience fewer problems with gas.

The probiotic intestinal bacteria can metabolize the soluble fiber into short-chain fatty acids (SCFAs). Inulin, for example, promotes Lactobacillus acidophilus to produce butyrate, a beneficial SCFA that helps inhibit inflammation in your intestinal tract. This process not only helps support healthy populations of friendly bacteria in your large intestine, but also provides a direct supply of energy (in the form of SCFAs) to the cells that line your large intestine. With the benefit of this extra SCFA energy supply, your intestinal cells can stay healthier and function at a lower risk of becoming cancerous.

Beans, peas, and lentils contain the oligosaccharides, raffinose and stachyose, that feed bifidobacteria, which suppress the activity of putrefactive bacteria, such as Clostridium in your colon.

Beta glucans are sugars that are found in the cell walls of baker's yeast, shiitake mushrooms, and cereal grains, like barley, oats, rye, and wheat. They increase the number of probiotic bacteria in your intestines, especially if you are over the age of fifty. Beta glucans stimulate the activity of macrophages, which are immune cells that ingest and demolish invading pathogens and stimulate other immune cells to attack. Macrophages also release cytokines, chemicals that enable the immune cells to communicate with one another. In addition, beta glucans stimulate lymphocytes (white blood cells) that bind to tumors or viruses, and release chemicals to destroy them. Beta glucans also help to lower total and low-density lipoprotein (LDL or "bad") cholesterol. Lentinan, a type of beta glucan found in shiitake mushrooms, may help reduce tumor activity and lessen the side effects of cancer treatment. Beta glucans also help your body fight bacteria resistant to antibiotic treatment and viruses that cause upper respiratory infections. They fight a form of Escherichia coli (ETEC), which cause traveler's diarrhea. They also fight upper respiratory infections from colds and flu. Lentinan strengthens the immune system and helps combat illnesses that attack the immune system.

Answer 4

fibre improves resistance power so that diseases will not get connected easily. it also controls bad cholesterol and improves heart function smoothly.

Answer 5

fibre keeps you regular, balances your Plumbing out and helps keep you health, hence why alot of cereals are boasting more fibre, its something most people are lacking funnly enough,

Answer 6

Fiber is very helpful to the body in many ways:

1. Relieving constipation and hemorrhoids

2. Preventing certain diseases

3. Keeping weight under control

Answer 7

It helps you go to the toilet and do number 2s. That means that faeces doesnt stay in your gut which could cause constipation and may predispose to infection post compaction