Eat more fiber. You probably heard this before, but do you know why fiber is so good for your health? 

dietary fiber, mostly found in in fruits, vegetables, whole grains, and grains and legumes is best known for its ability to prevent or provide relieve from constipation. But food containing fiber provide more health benefits than this- such as helping to maintain a healthy weight, and lowering your risks of coming down with diabetes, heart diseases and some types of of cancer.

But most times selecting tasty foods that contain fibre can prove a daunting task, but not to worry, this post is here to help you find out how much dietary fibre your body needs, the foods that contain it and how to add them to your meals and snacks.

WHAT IS DIETARY FIBER?  

Dietary fiber also called roughage includes parts of plants' foods that your body can't digest or absorb. Unlike other food components such as fats, protein, or carbohydrates- which your body breaks down and then absorbs directly- fiber isn't digested by your body. Rather, it passes relatively unaltered through your stomach, small intestine, and colon and then out of your body as solid waste 

Figure 1: showing from top left to bottom right- (oats, peas, psyllium, and barley)

*INSOLUBLE FIBER: this type of fiber aids in bowel movements(easy excretion of waste) through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stool. Whole Wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are good sources of insoluble fiber.

The amount of fiber varies depending on what plant foods rich in fiber you wish to take. So to derive maximum benefits, it is advised you choose from a wide variety of high-fiber foods.

Figure 2: left to right(Green beans, potatoes, and cauliflower )

           BENEFITS OF HIGH-FIBER DIETS

1. First, it normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, bringing down your chances of constipation. If you have loose or watery stool, fiber can help to solidify the stool because it absorbs water and adds bulk to stool.

2. It helps maintain bowel health- A high-fiber diet may lower your risk of developing hemorrhoids (pile) and other small pouches in your colon. Studies have shown that a high-fiber diet likely lowers the risks of colorectal cancer. 

3. Lower cholesterol levels- Soluble fiber may help lower total blood cholesterol by lowering low-density lipoprotein. High-fiber foods also benefit the heart by reducing blood pressure and inflammation. Helps control blood sugar levels. In people with diabetes, fiber- most especially soluble fiber- can slow the absorption of sugar, and help improve blood sugar levels. A healthy diet rich in insoluble fiber may also reduce the risk of developing type 2 diabetes