How Do Foods High in Fiber Affect Your Health?

How Do Foods High in Fiber Affect Your Health?
These days, we keep hearing about various benefits of a high fiber diet. Despite all these benefits, it is also worth mentioning that too much fiber intake can cause some serious health problems and discomfort. Some of these may be just uncomfortable and embarrassing, while others may lead to several health problems. But before we discuss the benefits and drawbacks of foods high in fiber, let us give a brief description of fiber in your diet.
 
An Overview of Fiber – Soluble, and Insoluble 
Fiber is a natural substance found in many different vegetables, fruits, and grains. Your body needs fiber for healthy digestion. In addition to this, fiber can also add bulk to your diet and make you feel full for extended periods. Since it aids digestion, it can also prevent constipation.
  • Soluble Fiber – Soluble fiber can easily dissolve in water. It is used by your body to maintain cholesterol levels and blood sugar. It also makes sure that food passes through your digestive tract at the right speed.
  • Insoluble Fiber – Insoluble fiber can easily absorb liquid in your body. As a result, it keeps your digestive tract clean. It takes out unnecessary toxins and liquids from your body. Thus, it also prevents health issues like diarrhea.
Although these differ in their basic nature, both of them are important for a healthy lifestyle. Due to this, it is essential for both of them to be included in your diet plan.

Here are some benefits of a high fiber diet
Weight Management 
 One of the most important benefits of a high fiber diet is that it becomes easier to manage or lose weight. Dietary fiber is good for weight management because of many different reasons. Most of the foods high in fiber are lower in calories and healthier for your body.

Proper Digestion
Dietary fiber improves your digestion and helps you avoid constipation. It can also eliminate some other common digestive problems. Foods high in fiber can add bulk to your stool. Bulkier stools can easily move through your bowels and therefore, reduce the amount of pressure on your digestive tract.

Cardiovascular Health
When dietary fiber moves through your intestines and stomach, it absorbs a lot more than just simple water. It also easily picks up bile salts and fats. Thus, it takes them out of your body rather than letting them add to your bloodstream. Since harmful substances are flushed out of your system, they don’t become cholesterol. Lower cholesterol definitely means a healthier cardiovascular system and heart.

Drawbacks of Too Much Fiber in Your Diet
As mentioned earlier, if your fiber intake is too much, it may cause some health problems. Some of the common ones have been explained below.
  • Cramping – If your fiber intake is too much, your body will be unable to break down fiber properly. Due to this, your food digestion may be slowed down or completely stopped. This may lead to cramping and discomfort.
  • Diarrhea – Fiber is known for increasing the speed in which food moves through your digestive tract. If you consume too much fiber, this speed may be too much for your digestive system. It may lead to diarrhea.
  • Constipation – If your fiber intake is high, but water intake is low, you may become constipated. Your digestive tract requires water to move food through it. If your digestive tract lacks fluids, your intestines may be unable to work properly. Due to this, you may feel constipated on a regular basis.
  • Intestinal Blockage – This is one of the worst side effects of consuming too much fiber in your diet. This may occur when you eat too much fiber without consuming a lot of water. Without fluids, fiber can easily cause a blockage in your intestines. It may prevent other foods to get past. Intestinal blockage can be a serious problem and may require surgery.
Overall, foods high in fiber are good for your health until they’re consumed in an optimum amount. In order to avoid side effects, you should increase your water intake. Moreover, you should increase your fiber intake gradually to give your body more time to adjust. You should drink at least 8 glasses of water every day. Most importantly, you should regularly monitor your diet and keep a check on your fiber intake.