21 Scientific Health Benefits of Fiber You Should Try!

The fiber is one of the most important substances you need to maintain the health of your body. It is widely known for its ability to make you have frequent and regular bowel movements. These fibers can be divided into two groups, which are:

Soluble Fiber:

  • It absorbs water from food, which slows the process of food digestion.
  • You could find soluble fibers in oats, oranges, carrots and dried peas.

Insoluble Fiber:

  • It will add volume in the stool, which will help accelerate the movement of waste through the digestive tract quickly and relieve constipation.
  • You could find insoluble fibers in seeds, nuts and dark green leafy vegetables.
  • Therefore, after you already know the two different types of fiber, you might wonder what the exact health benefits of fiber are.

21 Benefits of Fiber for Health That You Should Know:

1. Prevent Heart Disease:

  • The first benefit you could get when you consume enough fibers is that you will be more likely to prevent heart disease.
  • In fact, there are so many studies that have already proven that fibers could protect you from heart disease.
  • One study found that the average fiber intake at 26.3 grams per day in these women leads to a lower risk of developing heart attack compared to other women who ate fibers less than 26.3 grams.

2. Prevent Diabetes:

  • The next benefits you could get when you are having enough fiber in the body are that you could be prevented from diabetes.
  • There is a relationship between taking enough fiber and the lower risk of diabetes.
  • Therefore, whenever you consume fibers, these fibers will slow down could reduce the absorption of sugar, which then will undoubtedly reduce blood glucose levels as well.
  • On top of that, there is a published study that suggests that the fiber of whole grains such as cereal, bread and cookies could be more beneficial in reducing blood sugar levels in the body compared to fruits and vegetables.

3. Help to Lose Weight:

  • You could resist the benefit of fiber to reduce people’s weight. When you are consuming fiber, this fiber expands in the stomach and in your intestines as well, which creates a feeling of fullness in the stomach for longer than normal.
  • As a result, you will eat less and with a smaller than normal portion during the day.
  • In fact, the type of soluble fiber would form as a gel in your stomach, which then binds sugar, cholesterol and fats and then carries them through the digestive tract without absorption.

4. Reduces the Possibility of Colon Cancer:

  • While this benefit of fiber still needs more research due to lack of scientific evidence, but there are chances that fiber could reduce the chance of you having colon cancer.
  • Like the fact that there are some preliminary studies that show the promising result of fiber to act as a carcinogen to prevent many types of cancer, especially colon cancer.
  • But, as already mentioned above, this benefit still needs more experiments.

5. Prevents Cholesterol:

  • The next benefit you could get from fiber is the fact that you will be more likely to prevent cholesterol disease.
  • So, as already mentioned above, dietary fibers, when these carbohydrates are already in your stomach, will form like a gel, which then binds to fats and cholesterol and takes them to your digestive tract.
  • Some studies have already indicated that when these fibers bind to both cholesterol and fats, this means that the fiber will lower LDL cholesterol levels in your body.
  • As you know, LDL cholesterol is widely associated with bad cholesterol that will bring bad effects on the body.

6. Fight Constipation:

  • This has probably become one of the main benefits of fiber.
  • Fiber is widely known and can prevent constipation.
  • Not only can you prevent constipation, it is also very beneficial to treat constipation for each of you who already suffers from constipation.
  • Therefore, it is not absorbed through the gastro-internal tract, but the fiber could help absorb water and increase the volume in the stool so that it can accelerate the movement of feces in the intestine through the intestines.
  • In fact, some studies have also shown that it is very beneficial to prevent constipation.

7. Release Toxins:

  • The next benefit is that toxins that could be very harmful and bring some bad effects on your body will be released out of the body by the addition of fiber.
  • So, as already mentioned above, it will help to add the volume in the stool and these fibers could also accelerate the passage of food through the intestinal tract.
  • Because the fibers could accelerate the passage of food in the intestinal tract, therefore, the toxic waste material could also be easily removed from your body through the soft stools.

8. Regulates the Intestine:

  • This fiber benefit is closely related to its benefit to prevent constipation and release toxins.
  • As already mentioned above, fiber could help absorb water and, therefore, could accelerate the passage of food through your intestinal tract, which undoubtedly regulates bowel movement.
  • Apart from deposition regulators, fiber can also prevent irritable bowel syndrome.

9. Prevents Stroke:

  • You might be surprised that fiber could also be beneficial to prevent stroke disease.
  • In fact, many studies have already conducted and showed the promising result in association with the relationship between fiber and stroke disease.
  • Therefore, many studies suggest that enough fiber in the body can reduce the risk of people having stroke disease.
  • A consumption of 25 grams of fiber a day will be enough to protect yourself from stroke disease. Therefore, it is better for you to take whole grains such as cereal, bread or crackers for breakfast.

10. Increase your Energy:

  • This benefit of fiber still needs more experiments and research, since the claim that fiber could increase energy still has a lack of scientific evidence and therefore, that claim can become a myth today because we don’t know if It is right or wrong.
  • But, the fact and the theory is that fiber is one of the forms of indigestible carbohydrates, which are derived from foods such as whole grains such as bread, cereals and crackers, which are widely known as the common source of your energy. To stay energetic throughout the day.

11. Avoid Biliary and Kidney Stones:

  • The next benefit you could get from fiber is that fiber could protect you from dangerous diseases such as gallstones and kidney stone diseases.
  • So how could fiber protect you from these diseases? Well, as you already know that fiber could prevent the large amount of insulin from entering the bloodstream during the digestion process.
  • The large amount of insulin is one of the main causes of the creation of gallstones and kidney stones.

12. Increase in Mineral Absorption:

  • The other benefit that you could get is that increasing it will increase your body’s ability to absorb more minerals from food, especially calcium.
  • In fact, it has already been tested by several studies.
  • Therefore, the study conducted by research called Abrams shows that fiber will not only improve your body’s ability to absorb more minerals, but it could also improve bone mineral density in adolescents.

13. Increased Insulin Sensitivity:

  • The health benefits are more powerful for increasing insulin sensitivity.
  • The next advantage you could get from having enough fiber in the body is that the fiber could increase the sensitivity of insulin in the body.
  • In fact, researchers have already carried out the study that shows that enough in the body could stimulate the production of hormones called glucagon-like peptide-1 (GLP-1) that are related to increased sensitivity to insulin in your body

14. Increase Immunity:

  • The next benefit you could get from having enough fiber in the body is that your immune system will be strengthened.
  • Therefore, many studies have indicated that sufficient amounts of daily fiber intake would be beneficial to increase your immunity and, therefore, this fiber will protect you from many diseases.
  • Based on the research, fiber could possibly increase your immune system in two mechanisms.
  • The first is that enough fiber would increase the amount of healthy bacteria in the body, just like probiotics.
  • The second mechanism is that fiber would also reduce the adhesion of pathogens to the walls of colon cells, which the fiber would expel from the body through the digestive tract.
  • Based on the research, fiber could possibly increase your immune system in two mechanisms.
  • The first is that enough fiber would increase the amount of healthy bacteria in the body, just like probiotics.
  • The second mechanism is that fiber would also reduce the adhesion of pathogens to the walls of colon cells, which the fiber would expel from the body through the digestive tract.

15. Fight Old Age:

  • The next benefit of fiber you could get is related to skin health.
  • Fiber is also widely known for the benefits of your skin, especially if you want to look younger and fresher than before.
  • Sometimes, it cannot be denied if the sign of skin aging, such as wrinkles or intense pigmentation, would occur on the skin as soon as time passes.
  • But you could delay it if you have enough fiber in your daily intake.
  • Therefore, there is proven evidence that the antioxidants contained in vitamin C would help prevent premature skin aging.
  • But, the addition of foods rich in dietary fiber will ensure that your body has more time to absorb the nutrients necessary for the production of collagen, which is the protein beneficial to your skin’s health.

16. Improves the Health of Your Skin:

  • The next health benefit of your skin when consuming fiber-rich foods is that this would be beneficial for improving your shiny skin.
  • Sometimes, you cannot deny that your skin will be exposed by dirt, dust and contamination whenever you are doing outdoor activities.
  • Those pollutants would definitely make your skin dull and lifeless.
  • The addition of a sufficient amount of this source would prevent you from this problem.
  • Specifically, the addition of this will protect you from the inside.
  • The high amount of fiber in the body would make it easier for your kidneys and liver to expel toxins out of your body easily and therefore, this will maintain your hormonal balance and improve your shiny skin.

17. Prevents Acne:

  • The next benefit of the fiber that was associated with the health of your skin is that the it would also be beneficial in preventing skin breakouts.
  • As you already know, the main cause of the outbreaks comes from the unhealthy digestive system.
  • The problem in your digestive system would cause the visibility of acne and scars on your skin.
  • Taking the rich food source with dietary fiber could prevent this problem.
  • As previously mentioned that the fibers bind to fats, waste material, and toxins and expelled them from your body, since those things are the main causes of skin breakouts.

18. Strengthen the Hair Follicle:

  • The next benefit you could get is to maintain the health of your hair, especially to strengthen the hair follicle.
  • You should often see that people are suffering from hair loss due to improper diet.
  • Enough fiber can help you get the powerful hair follicles.
  • So how could the addition of this source strengthens your hair follicle? Fiber in the child, as you already know, will slow the absorption of proteins in the body.
  • As a result, prolonged protein absorption can strengthen hair follicles and, therefore, can also reduce hair loss.

19. Facilitates the Production of Melanin:

  • The next benefit you could get from the fiber associated with the health of your hair is the fact that this source could facilitate the production of melanin.
  • Melanin is the substance responsible for the color of your hair.
  • Enough melanin production means that your hair will maintain its true color and delay hair whitening.
  • Therefore, melanin is commonly produced by your body from the intake of protein-rich foods such as shellfish.
  • As you know, it can slow the absorption of proteins in the body, which will undoubtedly absorb more proteins that can produce melanin that can be beneficial to retain the color of your hair.

20. Prevents Hemorrhoids:

  • The next benefit you could get from fiber is that this type of carbohydrate will prevent you from hemorrhoid disease.
  • Hemorrhoid disease commonly occurs when you have rare bowel movements.
  • This disease can be painful and we bet you would not experience it again.
  • Therefore, the easiest thing you can do to protect yourself from hemorrhoids is to take enough fiber, since this may add bulk to your stool, which will make you have regular bowel movements.

21. Prevent Diverticulitis

  • The following benefits are the chances of preventing the disease called diverculitis.
  • Many studies indicate that the main cause of the diverculities is due to the lack of fiber in the body.
  • Therefore, the tubercle is commonly forming in the area where the digestive muscles are tense or weakened and that is why constipation is one of the main causes of diverticulitis.
  • Because constipation causes pressure to build up in the colon, it can also lead to inflammation of the diverticula that are already present in the colon, which causes the painful condition called diverticulitis.
  • The addition of fiber could prevent this disease, since it could add bilk in the stool and, therefore, this would not make the digestive muscles stretched or weakened.

List of Foods That Contain Large Amounts of Fiber:

Therefore, after you have already known that there are tons of benefits that you could get from fiber, now you might wonder what kind of food you need to consume so that you can add some of this in the body. Fortunately, you could find the 25 foods richest in fiber according to their categories in the following lists.

  • Fruits
  • Legumes Nuts and Seeds Meals, Canned Foods and Breads Grains
  • Vegetables
  • Plums
  • Navy Beans
  • Almonds
  • Rye
  • Natural spaghetti
  • Artichokes
  • Pear
  • Pinto beans
  • Pistachios
  • Bran flakes
  • Grated Wheat Cereal
  • Brussels sprouts
  • Mango
  • Beans and Beans
  • Peanuts
  • Wheat breads
  • Qinoa
  • Broccoli
  • Apple
  • Baked Beans
  • Walnuts
  • Tomato paste
  • Wild rice
  • Soy Beans
  • Raspberries
  • Lentils
  • Pecans
  • Canned Pumpkin
  • Oats
  • Spinach

Well, while we must agree that fiber could give you tons of benefits, but we need to agree that taking everything in excess is not good, and its intake is no exception. Therefore, you may need to see the precautions and warnings related to this intake.


  • Excessive intake of fibers could lead to diarrhea, because as already mentioned in the benefits section, it could accelerate the movement of food in the intestinal tract.
  • If you are consuming excess fiber, this will cause the movement of food to become too fast and your body cannot deal with it and as a result, watery stools could occur that will lead to diarrhea.

Abdominal Cramps:

  • Taking too much fiber may also lead to abdominal cramps since excessive it will delay the absorption of food, which can sometimes make you feel some discomfort and cramping in the abdominal area.

Intestinal Gas:

  • This is also the most common thing you would feel when you are eating too much this source in a short period of time.
  • Excessive amount of fiber will commonly cause intestinal gas and bloating in your stomach.
  • This swelling and intestinal gas occurs due to the natural reaction of the bacteria in your digestive tract to the fiber.
  • Therefore, you need to consume it wisely to avoid swelling.

Now you already know that fiber is really beneficial for your health. But, remember that you need to consume the this source wisely and gradually so that you get the full advantage of them. So finally, stay healthy with the fibers.


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