Discover the Importance of Fiber for Your Health

Uncover the benefits of dietary fiber and how it can support weight management, lower cholesterol levels, regulate blood sugar, and promote a healthy digestive system. Learn about soluble and insoluble fiber, their distinct advantages, and their role in preventing chronic illnesses. Find out how fiber controls appetite, aids in weight loss, and contributes to overall well-being. Discover recommended daily fiber intake, tips for increasing fiber-rich foods in your diet, and the impact of fiber on children's health.

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First, let's talk about the two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like consistency, while insoluble fiber does not dissolve and travels mostly intact through the digestive system. So what are the benefits of each?

Soluble fiber has some pretty impressive benefits. Firstly, it helps with weight management by blocking and encasing fats as they travel through the small intestines, which reduces their absorption into the body. It can also help to lower cholesterol levels by reducing dietary cholesterol from being digested and absorbed. And for diabetics, it can prevent blood sugar spikes by slowing down the absorption of carbohydrates, which in turn helps to keep blood sugar levels consistent over a longer period of time. Soluble fiber is also helpful in preventing chronic illnesses such as diabetes and heart diseases.

Did you know that increasing the intake of dietary fiber by 2 servings of whole grain products every day might help lower the chances of you contracting type 2 diabetes by as much as 21 %.

Soluble fiber also acts as prebiotics, or food for the good bacteria to thrive in your digestive system, thus maintaining a well balanced gut with a healthy ecosystem of good bacteria in the digestive system.

Insoluble fiber, on the other hand, helps to prevent constipation by ensuring bowel movement. As the fiber moves through the intestines, it absorbs fluid and adheres to other unwanted materials to form stool for passing. Having insoluble fiber in the gastrointestinal tract helps to accelerate waste processing and its movement through the system, thereby helping prevent constipation by encouraging regularity in bowel movement. By promoting regularity, preventing constipation and blockages, insoluble fiber helps with reducing the chances of diverticular disease ( development of inflamed pouches / haemorrhoids in the colon). It is also said to help reduce the risk of developing colorectal cancer.

Now, both types of fiber can help to control your appetite by keeping you fuller for longer periods of time. Soluble fiber does this by slowing down food digestion, while insoluble fiber fills up space in the stomach and intestines. This is especially beneficial for individuals who are looking to lose weight or maintain a healthy BMI.

So how much fiber should we consume daily? The Singapore Health Promotion Board recommends a daily dietary fiber intake of 20g for women and 26g for men, which is approximately 2 servings of fruits and 2 servings of vegetables per day. One serving is approximately 1 small apple, orange, or pear, or one wedge of papaya. It's best to spread this fiber intake over the day by consuming about half a plate of fruits and vegetables at each meal.
For children, the general rule of thumb is to take their age and add 5 or 10 to it to estimate how much fiber they need. For example, a 5-year-old should get about 10-15g of fiber per day, while a 10-year-old should get 15-20g of fiber per day.

00:00 Intro
0:56 Soluble Fiber
2:15 Insoluble Fiber
3:34 Daily Consume of Fiber

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Видео Discover the Importance of Fiber for Your Health канала SG Dr. Wellness