Does a Diet High in Fiber Help with Digestion

Does a Diet High in Fiber Help with Digestion

The fiber has originated from the word fibra, a Latin word used to denote the nutrients present in the diet (vegetables, fruits and grains), which is not digested by the enzymes present in our gastrointestinal. Fiber is commonly referred as roughage. It consists of the non-starch polysaccharides and glucose molecules such as pectins, waxes, cellulose, lignin, insulin and beta-glucans.

There are two categories of fiber, which are:

1. Soluble fiber: It changes its form when it passes through the digestive tract of the body. Soluble fiber breaks down into a gel and dissolves in water. It is present in nuts, apples, prunes, sprouts, and oatmeal.
2. Insoluble fiber: It does not break down in the intestine. In other words, the insoluble fiber passes through the digestive tract of the body without changing its form. Fruits skin, corn barn, and root vegetable skins are the main food sources of insoluble fiber.

Need to know the benefits of fiber? Check out here:

1. Prevent Heart Diseases: The consumption of fiber has many health benefits. Mucilage, a soluble fiber present in soybeans, berries and beans, lowers the bad LDL cholesterol. Likewise, Pectin and gums, a soluble fiber found in fruit and seeds, help to lower the blood cholesterol. Fiber, thus, works to reduce the cholesterol levels and thereby protects the heart from many diseases. The risk of developing various other diseases such as cancer, hemorrhoids, constipation and colitis reduces with the intake of fiber.

2. Reduces the Intake of Insulin: Beta–glucans, a soluble fiber found in berries, apples and carrots is very useful for diabetic patients as it reduces the requirement of insulin to their body.

3. Helps in Reducing Weight: Resistant starch a soluble fiber found in unripened bananas and legumes increases the fullness in the stomach, while eating these fruits. The starch fills up your stomach without adding calories to it and, thus, it helps one to reduce weight. Insoluble fiber, which is found in whole grains, brown rice and nuts, helps to reduce weight.

4. Prevent Constipation: Polydextrose polyols, a soluble fiber present in processed foods and Cellulose an insoluble fiber present in nuts, whole grains and bran helps to prevent constipation. These fibers also add bulk to the stool.

5. Increases Immunity: Inulin Oligofructose, a soluble fiber, and Lignin an insoluble fiber found in flax and some vegetables enhances the immunity of the body and make it strong to fight heart diseases.

Undoubtedly, eating fiber offers many distinctive health benefits. The soluble and insoluble fibers are essential to be included in diet for healthy living. Fiber rich diet provides plenty of minerals and vitamins to the body. However; for maintaining general digestive health, it is recommended to consult a physician to know the appropriate amount of fiber, which should be included in the diet. Excessive fiber intake is harmful as it causes health concerns such as bloating. Start with a low fiber diet and increase its quantity gradually and make it an inert part of your overall diet every day.

5 Good Oral Hyegine Practices You Should Do More Often

5 Good Oral Hygiene Practices You Should Do More Often

The history of toothbrush, an important element, which helps to maintain oral hygiene dates back to 1400 when the toothbrush was first created by the Chinese. The first ever toothbrush was crafted from bamboo. The handle of the first toothbrush was made from bamboo and bristles were made from the hair of wild boar. Since its advent, it has become necessary for people to brush their teeth. And now to brush and floss every day is the most basic rule of daily hygiene for human beings to follow. In fact a mouth, which looks healthy, teeth that shines and fresh breath are all a part of good oral hygiene. In other words, a basic oral hygiene includes daily brushing of teeth and cleaning of gums to make sure that:

  1. Teeth and gums are free of debris.
  2. Gums are healthy and do not hurt or bleed while eating, chewing or drinking.
  3. The mouth does not emit bad breath, while we open it for eating, speaking and even yawning.

Debris in gums and teeth, bleeding from gums, bad breath from the mouth are the symptoms, which indicate a serious problem that needs an immediate attention before it develops further and goes out of proportion. In any of these cases, you need to consult a dentist who will check the problem and point out the areas in your mouth, which require appropriate attention while brushing and flossing. Your dentist can also give you a healthy session on how you can do a favor to your teeth and gums by maintaining good oral hygiene. Dental or oral hygiene is important for the overall body and not just for healthy teeth.

Here is our list of five dental practices, which are good for your overall health.

  1. Teeth Brushing – Teeth should be brushed at least twice a day with the help of a soft-tufted toothbrush and a fluoride toothpaste. Brushing should cover the inside, outside and also the biting area of the teeth. There should be a gap of at least one hour between the time when you eat or drink anything and brush your teeth. Brushing twice a day helps to prevent the tooth erosion.


  1. Lessen the Intake of Sugary Food – Bacteria thrive on the sugary food in the mouth to make acid. The acid made by the bacteria contributes heavily to the decay of teeth. You must limit the intake of sugary food and fizzy drinks, which contain more than the appropriate amount of sugar.


  1. Mouth rinse – Brushing teeth twice is not enough to maintain healthy gums and teeth. You must rinse your mouth after brushing with the help of an antiseptic mouthwash. Mouthwash also cleanses the teeth.


  1. Avoid Smoking and Drinking Alcohol – Cigarette smoking and alcohol drinking develop various gum diseases. Smoking and drinking also cause the problem of bad breath. So these harmful habits should be stopped altogether.


  1. Eat a Balanced Diet – Include a lot of fresh green and leafy vegetables, nuts, fruits, milk and eggs in your diet. A healthy diet leads to healthy gums and teeth.