Dietary Fiber: What is it and what are its benefits?

If you suffer from constipation, you surely already know the importance of consuming a good amount of dietary fiber, also known as dietary or food fiber, which is found in vegetables, fruits, whole grains, and legumes. The best part is that this type of fiber not only prevents or relieves constipation, as experts say, but it also reduces your chances of developing diabetes, heart disease, and even certain types of cancer.  Now that you know a little more about dietary fiber, we explain what it is, which foods are rich in it, and the many benefits it has for your health. At Kiwilimon, we are sure you will be surprised at how easy it is to include more nutritious and healthy foods in your diet. You can also read: The perfect plate according to Harvard UniversityWhat is dietary fiber? Experts from the Mayo Clinic state that dietary fiber includes “parts of plant foods that the body cannot digest or absorb,” meaning, fiber is not digested by the body. Instead, it passes relatively intact through the stomach, small intestine, and colon, and exits the body. It is worth mentioning that there are two types of fiber, soluble and insoluble, here we explain the differences between both and their importance.  Soluble fiber: It dissolves in water and has many health benefits, as the Mayo Clinic indicates that it lowers cholesterol and glucose levels in the blood. You can find this type of fiber in oats, nuts, beans, barley, apples, lentils, citrus fruits, carrots, strawberries, and more.  Insoluble fiber: This is the type of fiber that will help you prevent or relieve constipation and you can find it in wheat bran, whole grain cereals, vegetables, beans, nuts, potatoes, and more.  You can also read: Discover the benefits of eating 1 avocado a day The benefits of consuming dietary fiber As we mentioned at the beginning, dietary fiber is perfect for taking care of your diet and your overall health, as it has an incredible series of benefits, here we explain what they are. Controls blood sugar: If you suffer from diabetes, do not hesitate to include more fiber in your diet, as “since the body cannot absorb and break down fiber, it does not cause a sudden spike in blood sugar levels, like other carbohydrates do. This can help keep blood sugar levels within desired values,” the CDC indicates.  Fiber for the heart: Experts from the CDC explain that fiber prevents the body from absorbing cholesterol and fat, resulting in lower levels of triglycerides and cholesterol, so these types of foods are your best option to care for your heart. Takes care of your intestines: Thanks to fiber eliminating bacteria and other substances from the intestine, your intestinal health will be better than ever, as you will also have less chance of developing colon cancer.  Ideal if you are dieting: Fiber makes you feel full for longer, which is very helpful if you eat out of anxiety or are on a diet. In addition, vegetables with a bit of chili and lime are a perfect snack for any time of day.  Foods high in fiber The Cleveland Clinic recommends consuming the following foods, which have the highest dietary fiber content: Chia Whole wheat pasta Chickpeas Berries Lentils Avocado Pears Edamame Artichoke Brussels sproutsNow that you know which foods have the highest content of dietary fiber and the incredible benefits it has for blood sugar and cholesterol levels, as well as for the digestive system, do not hesitate to prepare recipes with these ingredients, at Kiwilimon we have many options for you! You can also read: Fruits and vegetables to relieve constipation