Supports blood cholesterol reduction

According to Eating Well, elevated bad cholesterol can accumulate in artery walls, forming plaque that obstructs blood flow, increasing the risk of atherosclerosis, myocardial infarction, and stroke.

Soluble fiber, found in oats, barley, legumes, apples, and oranges, helps reduce bad cholesterol. In the intestines, soluble fiber forms a gel that binds to bile acids and facilitates their excretion. When the body loses some bile acids, the liver must use cholesterol from the blood to produce new bile acids, thereby contributing to cholesterol balance.

Manages blood sugar

Fiber slows the digestion and absorption of carbohydrates, leading to a gradual rise in blood sugar after meals. This effect helps manage blood sugar levels, especially for individuals with or at risk of type 2 diabetes. Persistently high blood sugar can damage blood vessels, increasing the risk of cardiovascular disease. Adequate fiber intake is a key component of a healthy diet.

Green vegetables are rich in fiber. Illustrative photo: Bui Thuy

Green vegetables are rich in fiber. Illustrative photo: Bui Thuy

Contributes to stable blood pressure

Fiber-rich foods such as green vegetables, fruits, and legumes promote satiety, helping to prevent overeating and reduce the risk of overweight and obesity—factors that increase blood pressure. These foods often contain potassium, which aids the body in excreting excess salt through urine, further contributing to stable blood pressure.

Prolonged high blood pressure increases pressure on blood vessel walls, forcing the heart to work harder to pump blood throughout the body. This condition can damage blood vessels, raising the risk of myocardial infarction and heart failure. Kidneys can also be harmed as weakened small blood vessels reduce their ability to filter waste, according to Times of India.

A lack of fiber can lead to various issues such as constipation, bloating, abdominal distension, and quick hunger after meals. In the long term, a diet low in this nutrient also impacts the gut microbiome, reducing the diversity of beneficial bacteria.

To increase fiber intake, individuals should consume a variety of green vegetables, whole fruits, legumes, nuts, and whole grains. Adults typically require about 28-38 grams of fiber daily, depending on energy needs. It is advisable to increase fiber intake gradually and drink plenty of water to minimize bloating and abdominal distension. A fiber-rich diet yields greater benefits when combined with balanced nutrition, regular exercise, and no smoking.

Le Nguyen (Compiled)