Why is it important to eat fiber for health?

What we often know, fiber is useful for digestion because it can bind water so that feces are easier to pass. For that, many people say "don't forget to eat fibrous foods" if we have difficulty defecating. However, it turns out that the benefits are not limited to that. The question is, why is it important to eat fiber?

Before discussing it, we better know first what fiber is.

What is fiber?

Fiber is the content of plant-based foods that cannot be digested or absorbed by the body, so that in the intestines, fiber can bind water and facilitate digestion. Fiber is divided into two forms, namely water-soluble fiber and water-insoluble fiber.

Water soluble fiber. This type of fiber dissolves in water to form a gel-like mass. Soluble fiber is found in oats, peas, nuts, and fruits, such as apples, oranges, bananas, carrots, and others.
Water insoluble fiber. This type of fiber supports the movement of the digestive system and increases stool mass, so that water insoluble fiber is beneficial for those of you who are experiencing constipation or constipation. Insoluble fiber can be found in whole grains, legumes, like green beans, as well as vegetables, such as spinach, kale, cauliflower, and many more.

Why is it important to eat fiber?

Fiber is found in many vegetables and fruits. Therefore, usually if we experience constipation, many people will suggest eating more vegetables and fruits. However, it turns out that the benefits of fiber are not only that.

1. Smooth digestion

Fiber can increase the weight and size of stool because it absorbs water, making it softer and easier to pass through the anus. Hard stool can be a sign that you are not eating enough fibrous foods, if allowed to continue it can cause constipation. Untreated constipation can develop into hemorrhoids or hemorrhoids, which can make you feel sick when passing stools or when you sit down. Some of the fiber is also fermented in the large intestine.

2. Lower cholesterol levels

Fiber in water soluble form can reduce levels of bad cholesterol or LDL (low-density lipoprotein) in blood. Soluble fiber can bind cholesterol in the digestive system so that cholesterol is not absorbed by the body but is excreted out of the body through feces. Research also shows that foods high in fiber can lower blood pressure and inflammation.

3. Helps control blood sugar levels

Fiber, especially in water soluble form, is beneficial for those of you who suffer from diabetes because fiber can slow down gastric emptying so that it also slows down the absorption of sugar by the body, and causes blood sugar levels to not rise quickly. For those of you who don't have type 2 diabetes mellitus, eating lots of fiber can prevent you from getting this disease.

4. Helps achieve normal body weight

Foods high in fiber tend to maintain a feeling of fullness longer than foods that are low in fiber and high in sugar, making you eat less. Feeling full keeps the brain from giving the signal to induce the desire to eat again. In addition, fiber generally contains lower calories so the calories that enter your body are not too large. Eating foods high in fiber can help you lose weight or prevent you from becoming obese.

How much fiber do I need in a day?

In general, fiber needs per day range from 25-30 grams. Based on Institute of Medicine, the need for fiber in women is 25 grams / day, while the need for fiber for men is even higher, which is 38 grams / day. However, for Indonesians, individual fiber requirements vary depending on age and gender. The following is the individual fiber requirement based on the 2013 Nutritional Adequacy Rate (RDA):

Women aged 16-18 years need 30 grams of fiber / day, while men need 37 grams / day
Women aged 19-29 years need 32 grams of fiber / day, while men need 38 grams / day
Women aged 30-49 years need 30 grams of fiber / day, while men need 38 grams / day
This need will decrease at the age of more than 49 years and continues to decline with age

To meet this fiber requirement, you can get it from vegetables, fruits, whole grains, and nuts. By combining soluble fiber and insoluble fiber, you will get all the benefits of fiber. So, don't forget to always add fibrous foods in your menu from now on.