Why Fiber Is So Good for You

Sure, you've heard that fiber is good for you, but do you know why? Four key benefits come from eating a diet rich in fiber.

Fiber slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fiber, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast. This is good for you because spikes in glucose fall rapidly, which can make you feel hungry soon after eating and lead to overeating.

Fiber makes your intestines move faster. When you eat whole grains rich in insoluble fiber, it moves faster through your intestines, which can help signal that you are full.

Fiber cleans your colon, acting like a scrub brush. The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.

Fiber helps keep you regular. A high-fiber diet helps you have soft, regular

bowel movements, reducing constipation.

Fiber in gut reduces re uptake of bile salts and helps in their excretion, body makes more bile salts out of cholesterol and thus reduces body cholesterol.

Proteins and lipids are absorbed less because of reduced transit time in intestine and thus fiber helps in reducing weight and obesity.

European regulations on nutrient and health claims,state that ''a product claiming to be a''source''of fibershould contain at least 3 gm/100 gm or at least 1.5 gm/100 kcal. A product claiming high fiber content should 6gm/100gm or 3gm/100kcal. respectively.

Recommended daily requirement is at least 18gm/day.