There are numerous benefits of dietary fibers; it provides bulk roughage that helps in clearing the digestive system more easily and they help in the creation of the dietary bacteria that are there in the digestive tract which help in the digestion of food.
There are two types of fibers. The first kind is the insoluble fiber and the second kind is the soluble one. The insoluble fiber does not get dissolved in water. This helps in retaining water and the getting rid of the toxins.
Therefore the insoluble fiber is responsible for the cleansing and the removal of cancer causing carcinogens. The fibers also help in easy digestion of food; they help in the absorption of the required amount of water. In case the fiber content in the diet is less, then less water is absorbed which results in diarrhea.
The soluble fibers are fermented by the bacteria in the colon and they act as their food and nourishment source. The health benefits that these bacteria provide are directly proportional to the amount of soluble fibers.
There are many dietary fibers which help in the absorption of the nutrients of the food; they help dissolve these nutrients in the form of a gel that gets easily absorbed by the intestines.
They also ensure that the sugar is not absorbed in its current form and they absorb it thereby letting the body absorb it gradually. Hence the immediate effect of sugar is reduced because of the dietary soluble fibers.
The food items in which the soluble fibers are found in excess are legumes, oats, rye, barley, prune, plums, berries and bananas. They are also found in broccoli, carrots, onions etc.
The insoluble food fibers are mainly found in wheat, corn barn, nuts and seeds, potato skins, flax seeds, green beans, cauliflowers, celery and in fruits like avocados. They are also found in the skin of tomatoes. The most fiber rich legumes are beans, lentils and peas.