Including foods rich in fiber is important because fiber retains water and increases the volume of feces, thus allowing easier evacuation. The more fiber in our diet, the more quickly it reaches the intestines, making digestion more efficient. Common sources of fiber include whole grains, nuts, seeds, and fresh fruits and vegetables.
Fiber also serves to:
- Increase the growth and maintenance of intestinal microbes;
- Inhibits the absorption of glucose and cholesterol; and
- Improves regularity.
Benefits to daily intake of fiber
The action of fiber within the intestinal tract relates to the capacity to conserve water and form gel, enhancing the sensation of being fuller than otherwise. This translates into controlling appetite, reducing constipation, diarrhea, and even the risk of colon cancer.
If you have a well-balanced diet, you will be covering the requirements of fiber. But if you do increase your fiber ingestion, you need to drink more water. If not, constipation is likely to occur.