Know the types of fiber and their benefits for health
KOMPAS.com – Fiber is an important nutrient that helps our digestive health.
We can get these nutrients through food derived from plants.
Basically, humans need two types of fiber to support their health, namely soluble and insoluble fiber.
Eating these two types of fiber in sufficient amounts not only helps healthy digestion.
But, it also helps us to avoid the risk of certain chronic diseases.
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What is the difference between soluble and insoluble fiber?
Soluble sera is a type of fiber that can dissolve in water and body fluids.
This type of fiber will form a gel as it passes through the body. When it comes to the large intestine, this type of fiber can feed the good gut bacteria.
These gut bacteria have a number of health benefits such as protecting against obesity and diabetes.
Meanwhile, insoluble fiber is a type of fiber that absorbs and sticks to other materials to form stool.
This type of fiber also functions to soften the stool so that it is easily excreted by the body.
Both types of fiber are important for health. Here are the various benefits of fiber:
1. Smooth digestion
Fiber helps stool to pass more easily, thereby preventing constipation.
2. Healthy heart
Fiber helps lower cholesterol and can help prevent and control high blood pressure.
3. Prevent cancer
Several studies have shown that adequate fiber intake helps reduce the risk of colorectal cancer and breast cancer.
4. Prevent diabetes
Fiber helps reduce diabetes risk by balancing blood sugar levels.
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5. Controlling body weight
Fiber keeps us full longer and reduces appetite. Therefore, adequate fiber consumption also helps prevent obesity.
Specifically, soluble fiber also provides the following benefits:
- Reduces the body’s ability to absorb fat.
- Lowering cholesterol and blood sugar levels.
- Reducing the risk of heart disease.
- Increases good gut bacteria, which lowers inflammation in the body and helps the body digest food better.
Meanwhile, insoluble fiber has the following benefits:
- Helps the body process waste better.
- Promotes intestinal health.
- Prevent and treat constipation.
- Reduces the risk of colorectal conditions, such as hemorrhoids and diverticulitis.