What Are The Benefits Of Insoluble Fibres?


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Cereal grains, especially unrefined whole grains, are the main source of insoluble fiber and are very good for health. By increasing the bulk of feces insoluble fiber helps food waste pass through the digestive system tract quickly and easily. Eating plenty of cereal grains not only prevents constipation which is associated with hemorrhoids and an increases risk of bowel disease, but also helps the body to remove harmful substances faster. Research is in progress to establish if eating more insoluble fibers and resistant starch (a carbohydrate that resists digestion) reduces the high risk of bowel disorders, including colon and bowel cancer.
Unrefined whole grains are important sources of insoluble fiber. The outer layers which contain almost all the fiber also contain most of the vitamin and minerals. Try to eat unrefined whole grains and unpeeled fruits and vegetables as often as possible. There is no advantage in eating very large amounts of insoluble fiber especially in the form of wheat bran. The fiber in wheat bran, along with a substance called phytic acid (which is reduced in bread making) makes it harder for the body to absorb zinc, iron and calcium from food. Too much fiber can make you feel bloated.

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