Baillie Haylage High Fibre

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine discovered that nearly 20% of Americans need more fiber. There are many benefits to eating more fibre which include a lower likelihood of developing heart disease and diabetes. According to the study’s author, Ronette Lategan-Potgieter a dietitian and assistant professor of nutrition at Stetson University, eating an increased amount of fiber is essential for overall health.

Lowers cholesterol
Among the many benefits of fibre, one of the most significant is its ability to reduce cholesterol. It prevents bile acids from entering the arteries. It also improves bowel function and helps bulk up the food we eat. Additionally, it reduces the risk of heart disease and stroke. A Harvard study has proven that those who consume at least 25g of daily are at an increased risk of developing either condition. It is recommended to eat more vegetables, which are rich in fibre, along whole grains and beans.

Fiber is present in many foods and comes in two forms of fiber: soluble and insoluble. Soluble fiber forms a gel in the intestine which delays the absorption of fats and cholesterol. It’s also a food source for beneficial gut bacteria that produces substances that are good for your heart health. In addition, eating more fibre can improve your overall health. Although it might not look appealing, studies have demonstrated that insoluble fibre can reduce cholesterol levels.

Lower blood sugar
Increase the amount of soluble fiber you consume to lower blood glucose levels. These fibres are found in a variety of fruits as well as vegetables, grains, nuts, and legumes. They are not broken down during digestion, and therefore they help the body process food more slowly. Through slowing the absorption process of glucose, these fibres are able to lower blood sugar levels. Consuming more soluble fiber can aid in lowering blood sugar levels in people who suffer from diabetes.

Fiber does not cause blood sugar levels to rise unlike other carbohydrates. This helps to prevent the absorption of cholesterol and fats. The result is lower triglycerides and cholesterol levels. Fiber can also improve the health of your gut and reduce the risk of developing colon cancer. All of these benefits make fiber a crucial component of a healthy diet. It also improves your overall health by decreasing blood sugar levels.

Lowers weight
Fibre is a carbohydrate that is found in plant foods, and is difficult for the body to digest. This is why fibre is not absorbed well by the body and could result in a variety of adverse effects, such as digestive discomfort and increased flatulence. It also prevents the rapid rise in blood insulin levels, which are associated with overweight and a higher risk of diabetes. You can reduce your risk of developing type 2 heart disease, diabetes or overall mortality by increasing your intake of fibre.

There are other benefits to fibre in addition to weight loss, such as improved health. Consuming a diet high in fibre can reduce the risk of developing breast cancer in women. It also helps regulate the digestive system, and can aid in weight loss. High-fibre breakfast cereals may not be hydrating enough which could lead to constipation. Constipation is a prevalent issue in adults and can be caused by high-fibre breakfast cereals. Despite the many benefits of fiber, many adults are not getting sufficient amounts of fibre. Research has proven that low-fiber diets can cause stroke, heart disease, and some kinds of cancer.

Reduces bloating
Fiber is an essential component of the healthy diet. But how much should you eat? The National Academy of Medicine defines fiber as dietary carbohydrates, lignans, and soluble and insoluble cellulose and hemicellulose each of which has an impact on health. Certain types of fiber are fermentable and soluble, which is good for the digestive system, but others are indigestible. Soluble fiber can be found in cereal grains, whereas insoluble fiber is found in the cell walls of many fruits and vegetables.

Researchers believe that a shift in the microbiome might be responsible for the increased frequency of gastrointestinal bloating in high-protein diets have been connected to the issue. In a study of individuals who ate high-fiber diets, substitution of high-fiber proteins with high-fiber carbohydrates reduced the incidence of black bloating. While further studies are required to determine the exact mechanism, it could be a good strategy to reduce bloating.

Reduces gas
Fibre is a great source of fiber that can help lower gas levels and improve health when eaten. To allow the microflora in your gut to adjust, it is recommended that fibre is best introduced slowly. In three studies, participants’ bodies gradually adapted to beans, and gas levels returned to normal levels after three or four weeks. Beans should be soaked for at least an hour prior to being cooked to decrease gas production. Also, avoid high-fiber foods like soda and coffee, as these foods tend to have a higher sugar content.

A diet high in fibre delayed gas flow and decreased the number of boluses that were released from the rectum. While some people may experience gaseous symptom after eating a high-fibre diet the reason for these symptoms is usually due to the production of gas by colonic bacteria. The recommended fibre intake ranges from 20 to 35 g per day. The intake of fibre has numerous other benefits, as well.

Reduces calorie intake
One of the most recent research findings on diets is that eating more fibre can help with weight loss. Participants were split into four groups by their diet. One group consisted of people with average BMI and a high intake of fiber and the other two groups comprised people with inadequate intake of fiber. All in all, those who achieved the Adequate Intake (AI) of fiber lost less calories than those who did not.

High-fiber foods are filling and take longer to eat, resulting in less calories per serving. They also may prolong your life span. Foods high in fiber, such as cereals, have been proven to reduce your risk of developing all types of cancers and cardiovascular disease. While eating more fiber can reduce your intake of calories but it also helps you enjoy healthy, delicious foods and lower the risk of developing heart disease, diabetes or obesity.