Do you know that for a healthy digestive system, Fiber is one of the most important components? When the body suffers from low dietary fiber, it can lead to several digestive issues, including constipation, bloating, and poor gut health. Fiber is present in plant-based foods and is a substance our body cannot digest completely, but it plays a vital role in maintaining digestion and promoting overall gut health.
What Is Dietary Fiber?
Dietary fiber is of two types:
- Soluble Fiber: This type of fiber can easily be dissolved in water, plus it helps to slow digestion, control blood sugar levels, and lower cholesterol. You will get this fiber through oats, apples and beans.
- Insoluble Fiber: Another type of fiber is Insoluble, this type of fiber cannot be dissolved in water and adds bulk to the stool, helping in regular bowel movements. Food items like whole grains, nuts, and vegetables are packed with this type of fiber.
Both types of fiber are important and inadequate intake leads to low dietary fiber, often causing irregularity and digestive discomfort.
Benefits of Dietary Fiber for Digestion
The following are the benefits of including fiber in your daily diet:
Regulates Bowel Movements
Insoluble fiber increases stool bulk, helps to prevent constipation and promote regular bowel movements.
Supports Gut Health
Some soluble fibres are like prebiotics, which are important for gut bacteria. These prebiotics are important for maintaining a balance of bacteria in the gut and is important for digestion and immune system.
Helps in Bowel Disease Prevention and Management
If you eat a diet rich in fiber, it decreases the risk of other digestive issues like diverticulitis, hemorrhoids, and colorectal cancer.
Helps Manage Weight
Fiber-rich foods help to control hunger and prevent overeating as they are more filling. This indirectly supports digestive health and prevents obesity.
Fiber-Rich Foods for Digestion
To avoid the effects of low dietary fiber, include these foods in your diet:
- Whole grains such as brown rice, whole wheat bread, and oats.
- Fruits like apples, pears, berries, and bananas.
- Vegetables such as carrots, broccoli, and leafy greens.
- Legumes like lentils, chickpeas, and black beans.
- Nuts and seeds like almonds, chia seeds, and flaxseeds.
It is recommended to slowly increase fiber intake and drink a lot of water to avoid bloating or discomfort.
When to See a Digestive Health Specialist
At times, we suffer from digestive issues such as irregular bowel movement, bloating, or stomach discomfort. These may be linked to low dietary fiber or other conditions such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO). In such cases, consult a digestive health specialist in Milton Keynes.
Conclusion
Improvement in digestion is not the only benefit of dietary fiber. When you consume fiber in a balanced way, it supports regular bowel movement, nurtures a healthy gut microbiome, prevents digestive disorders, and helps manage weight. When you consume a variety of fiber-rich foods for digestion, it becomes a simple yet effective way to maintain digestive health.
For guidance on overcoming low dietary fiber and improving your gut health, book your consultation today with the digestive health specialists at Harmony Digestive and Liver Wellness centre in Milton Keynes.
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