It is almost common sense that dietary fiber is good for health. Vegetables, fruits, nuts and whole grains are good sources of fiber.
Then what does fibers really do.
Fibers are those in plants that can’t be absorbed in the gastrointestinal tract. Even not so nutritious by itself, fiber does an important job in maintaining the ideal gastrointestinal environment and providing a normal gastrointestinal function.
However, supplemental fiber can’t replace fiber from food source, because of the concomitant ingestion of other important nutrients such as vitamins, minerals and proteins in fiber rich diet. In medicine, fiber is thought to maintain good blood levels of glucose and cholesterol. In integrative medicine, fiber bring away toxicities and ease off liver function; it balances yin and yang therefore also the hormone balance such as estrogen versus progesterone.
Shortage of progesteron
As the yang that balanced estrogen yin, progesterone is easily burned out by stress. Medically significant symptoms of low levels of progesterone are shortage of luteal period, delay of cervical mucus turning into thicker sticky fluid and spotting before the periods.
Those who may suffer from relative estrogen dominance such as liver conditions, fibroids, endometriosis, dysmenorrhea (PMS and irregular peroid: both metrorrhagia and oligomenorrhea), headache before period and some thyroid issues.
Refer my article anti-etrogenic food.
Therefore, fibrous vegetables are the fundamental base of a nutrient-dense diet. They are bok, asparagus, cucumbers, beets, choy, zucchini, carrots, daikon, green beans, green peas, celery, onions, sugar snap peas and watercress. Another category of vegetables is starchy vegetables that is considered not fundamental but still an important part of the healthy diet; however, only small amounts are needed. They are sweet potatoes, yams, new potatoes, parsnips, turnips, pumpkin and squash.