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1. What are the Benefits of
Dietary Fiber for
Better Health and Wellness?

2. We keep on hearing dietitians, doctors,
and health care providers telling us the
importance of including more fiber in
our diet but we don’t actually know why.

3. Dietary fiber is commonly found in
whole grains, legumes, fruits, and
vegetables.

4. Aside from providing our body
with the natural ability to prevent
and relieve constipation, they are
also essential in making sure that
we achieve better health and
wellness by fighting off diseases
like diabetes and heart problems.

5. What is dietary fiber?
Dietary fiber is the portion of plants that our
body cannot digest and absorb and they are
made up of the following components:
Soluble fibers
Insoluble fibers

6. Soluble fibers slow down our digestion
and they help in delaying the emptying of
the stomach. They make you feel full and
can aid in controlling weight. Because this
procedure affects blood sugar levels, they
reduce the risk of diabetes.

7. The following are rich in
soluble fiber:
Apples, oranges, straw-
berries, nuts, beans,
oatmeal, celery, carrots,
cucumber, and dried peas.

8. Insoluble fibers are healthy fibers that add
bulk to our diet and help prevent constipation.
These fibers are not absorbed by the body and
just pass through the gastrointestinal tract
helping eliminate waste faster. Studies have
shown that insoluble fibers are effective in
fighting off colon cancer, constipation, and
hemorrhoids.

9. Most vegetables like cabbage, broccoli, celery,
onions, cucumbers are rich in insoluble fibers.
Likewise, these
dietary fibers are
also present in
whole grains, corn
bran, nuts, barley,
rice, and grapes.

10. The Benefits of a High-Fiber Diet
Including dietary fibers in your meals
can have many amazing health benefits.
Lowers blood cholesterol
Helps to normalize bowel movement
Controls blood sugar levels
Weight loss

11. Lowers blood cholesterol
Soluble fibers are known
to reduce bad cholesterol
in the body by lowering
low-density lipoprotein. Studies have shown that a
high fiber diet can reduce blood pressure and other
cardiovascular problems.

12. Helps to normalize bowel movements
Meals rich in dietary fiber make your stool
softer and easier to flush out, thereby
decreasing the chances of constipation.

13. Fiber can help solidify loose bowels and can also
provide relief if you’re having irritable bowel
syndrome.
Because it helps make stool easier to flush out of
the system, it also lowers the risk of hemorroids
and other diverticular (colon) disease.

14. Controls blood sugar levels
Soluble fiber can slow down the absorption
of sugar in the blood and this is particularly
helpful for people with or are prone to
diabetes.

15. Constipation, high cholesterol,
diarrhea, irritable bowel
syndrome, diabetes, colon
cancer are no match to a well-
balanced meal rich in dietary
fibers.

16. Weight loss
Foods that are high in fiber
tends to stay longer in the
stomach because they require
more time to be digested.
Because of this, your stomach
feels fuller and you’re less
likely to overeat.

17. Dietary Fiber as a Natural
Approach to Health and Wellness

18. Indeed with all these health
benefits associated with dietary
fibers, we are allowing our body
to heal naturally without the
need for synthetic medications.

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