- /
Not Just for Intestinal Health, Dietary Fiber Has Numerous Benefits
Milla Nurjanati S,Gz
Nutritionist
"Every day is a new opportunity to choose healthy foods that shape your future."
The recommendation to consume more dietary fiber has been common knowledge. Dietary fiber is a part of plants that can be consumed and is composed of carbohydrates that are resistant to digestion and absorption in the human small intestine, undergoing partial or complete fermentation in the large intestine.
Types of fiber are:
- Soluble fiber: dissolves in water and forms a gel-like substance. It can be found in oats, peas, cashews, lentils, almonds, red beans, various nuts, apples, oranges, carrots, barley, inulin, and psyllium.
- Insoluble fiber: does not dissolve in water. It promotes the movement of material through the digestive system and increases stool bulk. It can be found in whole grains, legumes, vegetables, potatoes, etc.
A healthy diet contains a mix of both soluble and insoluble fiber. Low-fiber foods, unfortunately, have been over-processed to remove the fiber, pulp, skin and other parts of grains, fruits and vegetables that we normally eat when eaten whole.
What are the Benefits of Consuming High-Fiber Foods?
A high-fiber diet is associated with increased life expectancy as it prevents heart disease due to its association with lowering LDL cholesterol. Soluble fiber can bind fats in the small intestine, allowing fiber to reduce cholesterol by 5% or more. Within the digestive tract, fiber can bind bile salts (end products of cholesterol) and then excrete them with feces. Not only that, but other benefits of fiber include:
- Facilitates bowel movements to prevent constipation
- Assisting in blood sugar control especially for diabetic patients
- Maintaining weight: high-fiber foods tend to be more filling than low-fiber foods, so with smaller portions, you can feel full for longer.
- Preventing hypertension: since fiber is linked to cholesterol reduction, a fiber-rich diet can prevent hypertension.
YAVA foods contain dietary fiber from rolled oats, red rice and cashews, all of which are high-fiber foods. One of the fibers contained in oats and Lontar Palm Sugar is inulin. Inulin fiber has several benefits, including increasing good bacteria in the intestines, preventing constipation, aiding in weight loss, assisting in diabetes management, improving mineral absorption in the body, reducing the risk of colon cancer, and helping manage inflammatory bowel disease (IBD).
With its many minimally processed grains and nuts, YAVA granola makes it delicious and easy to consume the fiber you need as part of your daily breakfast (and snacking!).
YAVA foods are all available at your favorite online stores:
Resources:
- Dietary fiber: Essential for a healthy diet
- https://www.thelancet.com/action/showPdf?pii=S01406736%2818%293189-9
- What to know about inulin, a healthful prebiotic
