Why are foods with fiber necessary for a healthy diet?

Fiber is the indigestible part of plant foods, which plays an important role in digestive health and other functions in the body. In particular, foods with fiber will help reduce the risk of type 2 diabetes, heart disease, improve constipation and regulate cholesterol levels in the body.

Dietary fiber, also known as roughage, includes the parts of foods of plant origin that cannot be digested or absorbed by the body. Unlike proteins, fats, or carbohydrates that are broken down and absorbed by the body, fiber moves relatively intact through the stomach, small intestine, and colon, and out of the body.
Fiber is found mainly in vegetables, fruits, legumes and whole grains. There are 2 main types of fiber, including:
Soluble fiber: This type of fiber, when dissolved in water, forms a gel-like substance in the digestive system. Soluble fiber lowers cholesterol and blood glucose levels. It is commonly found mainly in legumes, oats, apples, carrots, citrus fruits, psyllium and barley. Insoluble fiber: This is fiber that promotes the movement of food through the digestive system and increases stool volume, so it is very beneficial for people who are suffering from constipation or irregular stools. Some foods are high in insoluble fiber, such as whole wheat flour, nuts, vegetables, beans, cauliflower, and potatoes. The amount of soluble and insoluble fiber can be different for certain foods. To get the best health benefits from fiber, you should actively include them in your daily diet.

Fiber is considered an essential part of a healthy diet, maintaining gut health, and reducing the risk of chronic health conditions.
However, many of us don't really get enough fiber from our daily diet. Therefore, the incidence of constipation as well as other digestive problems is increasing.
Here are the health benefits of fiber-rich foods for humans:
Prevents heart disease Recent research shows that eating foods with fiber helps bring many positive effects to your health. heart health, including preventing heart problems and reducing high blood pressure.
These effects are due to fiber's ability to lower blood levels of total cholesterol and low-density lipoprotein (LDL) cholesterol (a type of bad cholesterol, with a high risk of causing heart problems).
Improve gut health Fiber is important to keep your intestinal tract healthy and functioning efficiently. Eating enough fiber can help you prevent or significantly reduce constipation, promoting waste to move more easily through the body.
In addition, consuming a variety of fiber-rich foods also helps to balance the microflora in the intestinal tract, improving the effectiveness of treating digestive disorders such as: Gastroesophageal reflux disease, inflammation. ulcerative colitis, hiatus hernia, hemorrhoids ... From there, it contributes to reducing the risk of colorectal cancer in certain cases.
Reduce the risk of diabetes Adding more fiber to the diet can also have many positive effects on diabetes . Fiber slows down the body's absorption of sugar and helps prevent blood sugar spikes after eating.
Assists in reaching a healthy weight Fiber-rich foods tend to keep you feeling full for longer, so people who have lost weight should adopt this diet. In addition, consuming foods high in fiber also helps you load fewer calories into the body in the same amount of food.

The recommended amount of fiber for a 2,000 calorie diet for each specific case is as follows:
Adult women (age 50 and under): Consume 25 grams of fiber per day. Adult men (age 50 and under): Consume 38 grams of fiber per day. Women over 51: Consume 21 grams of fiber per day. Men over 51: Consume 30 grams of fiber per day. For women who are pregnant or breastfeeding: Consume at least 28 grams of fiber per day.

If you don't get the recommended amount of fiber each day, you may need to increase your intake of the following nutrient-rich foods:
Vegetables, fruits; Whole grain products; Beans, peas and some other beans; Nuts; Avocado; Raspberries; Black berries; Bananas, oranges; Pistachios and Quinoa. Refined or processed foods, such as canned vegetables and fruits; White bread and pasta usually have less fiber. This is because most of the fiber in these foods is removed during processing. Therefore, you should choose foods that enhance nutrients for the body.

Consuming too many foods with fiber will lead to unwanted side effects, such as bloating, belching and constipation. These side effects can occur if you consume more than 70 grams of fiber per day.
In general, this risk appears mainly in people who follow a vegan diet or eat raw foods.

To add the right fiber to your diet, you should:
Start your day with fiber: For breakfast, you should eat fiber-rich cereals, about 5 grams in 1 serving. Switch to whole grains: You should increase your consumption of whole grains, such as barley, brown rice, wild rice, Bulgur wheat, and whole wheat pasta. Eat more legumes: Beans, peas, and lentils are all excellent sources of fiber. You can add just the right amount of peas to soups or salads. Eat more fruits and vegetables: These are all foods that are rich in fiber as well as vitamins and minerals that are beneficial for health. Nutritionists recommend that people try to eat 5 or more servings of vegetables and fruits every day. Drink plenty of water: Fiber works best when it's absorbed with water. In short, foods rich in fiber are very good for health, but when you add too much of this nutrient, it can cause you to experience bloating and cramps. Therefore, you should gradually increase your fiber intake over a few weeks to help the natural bacteria living in the digestive system adjust and adapt to this change.

References: Mayoclinic.org, Medicalnewstoday.com