More fiber in your diet has several health benefits. Fiber in fruits, vegetables, whole grains, and legumes is best recognized for preventing or relieving constipation. Other health benefits of fiber-rich foods include weight management, diabetes, heart disease, and cancer prevention. The main benefits of eating more fiber are.
Fiber helps to bulk up stool and makes it easier to pass, reducing the likelihood of constipation. It also helps to solidify loose stools by absorbing water. Moreover, a high-fiber diet may help reduce the risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
Eating plenty of fiber can lower your risk of heart disease. Soluble fiber, found in oats, beans, lentils, and some fruits, helps reduce total blood cholesterol levels by lowering low-density lipoprotein (LDL), or "bad," cholesterol levels. Studies also suggest that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
High-fiber foods tend to be more filling than low-fiber foods, which can stop you from eating as much and help maintain a healthy weight. High-fiber foods also tend to take longer to eat and to be less "energy-dense," which means they have fewer calories for the same volume of food.
Soluble fiber can slow the absorption of sugar and help improve blood sugar levels, which can be especially beneficial for people with diabetes. Diets that are high in fiber, particularly insoluble fiber from cereals, have been shown to lower the risk of developing type 2 diabetes.
There is some research that suggests eating a high-fiber diet could help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.
Fiber, particularly psyllium husk, can help flush toxins out of the body, which can improve the health and appearance of your skin.
High fiber intake is also associated with a reduced risk of dying from cardiovascular disease and all cancers, suggesting that eating a high-fiber diet is beneficial for longevity.