7 Uses Of Fiber That Have Nothing To Do With Constipation

Dietary fiber is known to help ease digestion and relieve us of constipation. In children who may not always drink enough water, a lack of fiber causes constipation and trouble passing stool. Over time, this cycle of constipation and trouble passing stool becomes a habit well into adulthood.

However, fiber has several benefits apart from relieving constipation. It is great for heart health, promotes a healthy gut and also helps fight cancer. In this article, we discuss a few ways by which fiber helps us.


1. Maintains Heart Health

Gives less strain to the heart due to the digestive process being easy

In several population studies, it has been observed that the consumption of water-soluble fiber has a host of benefits for the heart. It helps prevent the accumulation of cholesterol. Even in people who smoke, the use of soluble fiber reduces the risk of heart disease significantly.1


2. Prevents Cancer

Stops the overgrowth of cells

There is some evidence that suggests that adequate dietary fiber can help prevent colorectal cancers. One way to explain this is that fiber helps clean out the gut of toxins and free radicals that are one cause of cancer. More research is needed before we can derive any conclusions on this subject.2


3. Prevents Weight Gain

Due to increased digestive process, you get the right nutrients

Fiber has a bulking effect on food. Thus, eating more fiber before an actual meal can help you feel fuller, thus causing you to eat lesser than you normally would. It is also suggested that dietary fiber prevents fat deposition in the body by moving food faster through the digestive system.3


4. Regulates Diabetes

Regulates diabetes by controlling blood sugar levels

Those with diabetes have the most to gain from consuming fiber. It is understood that fiber helps in regulating blood sugar levels and also reduces insulin resistance in the body. Also, fiber reduces the serum triglycerides which are not only markers for diabetes but also harmful for heart health.4


5. Maintains Gut Health

Helps to maintain a healthy and stress-free gut

Our gut microbiota is responsible for several things including good digestive ability, our propensity to gain weight and even our immune system. The fiber in your diet helps some of the gut bacteria make their ‘food’- in other words it serves as a substrate for them to grow in. As a result, we have a healthy overall gut.5


6. Helps Detox The Body

Natural way of detoxing the body

Fiber is a natural detox element, especially water-soluble fiber. It scrubs and eliminates the toxins from your G.I tract. soluble fiber soaks up potentially harmful substances like excess estrogen and unhealthy fats and flushes them out before the body absorbs them. Insoluble fiber absorbs chemical-based compounds like bisphenol A(BPA) and flushed them out faster than soluble fiber.67


7. Improves Bone Density

Fiber helps with the increased absorption of calcium ideal for bone health

High fiber diets improve the density of your bones through the increased absorption of high calcium-based foods like spinach, asparagus, kale, soybeans, leeks, and oats. These are also sometimes dubbed as soluble “prebiotic” fiber foods. Regularly including these into your diet will improve your bone health over-time.8

Do we need more reasons to add fiber in our diet? As part of a healthy, balanced meal, this component can help keep us healthy. Sources of fiber include raw vegetables and fruits, legumes, leafy greens, etc.