How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine found that almost 20% of Americans require more fiber. One of the many advantages of eating more fiber is the decreased chance of developing heart disease and diabetes. According to study author Ronette Lategan-Potgieter, a dietitian and assistant professor of nutrition at Stetson University, eating an increased amount of fiber is vital for overall health.

Lowers cholesterol
One of the many benefits that fibre has is its ability reduce cholesterol. It prevents bile acids from entering the arteries. In addition, it improves bowel function, and provides bulk to the food we eat. Fiber also reduces the risk for stroke and heart disease. A recent Harvard study revealed that those who consume at least 25 grams of fibre daily are less likely to suffer from both conditions. It is recommended to eat more vegetables, which are high in fibre, and include whole beans and grains.

Fibre is found in food items. There are two kinds of fibre which are soluble and non-soluble. Soluble fiber forms a gel within the intestine which delays the absorption of fats or cholesterol. It is also an important source of food for gut bacteria that are friendly, which produce substances that are beneficial to heart health. Consuming more fibre is a good way to improve your overall health. Although it may not look appealing, studies have shown that insoluble fibre may lower cholesterol levels.

Lower blood sugar
Increase your intake of soluble fibre to lower blood glucose levels. These fibres can be found in many fruits, vegetables, grains, nuts, and legumes. They are not broken down during digestion, and therefore they help the body process food more slowly. By reducing the absorption rate of glucose, they can lower blood sugar levels. People suffering from diabetes can reduce their blood glucose levels by eating more insoluble fibre.

Fiber does not cause blood sugar levels to rise unlike other carbohydrates. This reduces the absorption of cholesterol and fats. This results in lower cholesterol and triglycerides. In addition, fiber helps to improve the health of your gut and reduce the chance of developing colon cancer. All of these benefits make fiber an important part of an wholesome diet. It can also improve your overall health by lowering blood sugar levels.

Reduces the weight
Fibre is a dietary carbohydrate in plant foods, and is difficult for the body to digest. Fibre isn’t readily absorbed by the body, which can lead to side effects such as digestive discomfort and flatulence. It also assists in preventing an increase in blood sugar levels, which can result in obesity and an increased likelihood of developing diabetes. You can reduce your chance of developing type 2 heart disease, diabetes, or general mortality by increasing your intake of fibre.

Fibre also has many other benefits such as weight loss and better health. Diets high in fibre can lower the risk of breast cancer in women. It aids in weight loss and digestion. High-fibre breakfast cereals might not be hydrating enough and can cause constipation. Constipation is a frequent issue in adults and may be caused by breakfast cereals with high levels of fibre. Despite the many benefits of fiber, many adults are not eating sufficient amounts of fibre. Research has proven that low-fiber diets can lead to heart disease, stroke, and certain kinds of cancer.

Reduces the appearance of bloating
Fiber is an important part of an optimum diet. But how much should you eat? The National Academy of Medicine defines fiber to include diet-based carbohydrates, lignans, soluble and insoluble cellulose and hemicellulose. All of them have an impact on the health of people. Some fibers are soluble and can be fermented, which is great for the digestive system. Others are not digestible. Soluble fiber can be found in cereal grains whereas insoluble fiber is found in a variety of vegetables and fruits’ cell walls.

Although protein-rich diets are linked to a higher incidence of gastrointestinal bloating, researchers believe a shift in the microbiome may be the cause. In a study of individuals who were on high-fiber diets substitution of high-fiber protein with high-fiber carbohydrates reduced the incidence of black bloating. While further research is needed to determine the exact mechanismbehind this, the substitution could be a good strategy to reduce the likelihood of bloating.

Reduces gas
If consumed, fibre can lower gas levels and improve health. It is best to introduce it slowly to allow the gut microflora time to adjust. In three studies participants’ bodies gradually adapted to beans and gas levels returned to normal after three or four weeks. Beans should be immersed in water for a few hours before cooking to prevent excessive gas production. Avoid foods with high fiber content, such as soda and coffee, as they are usually high in sugar.

A diet rich in fibres slowed gas transit and reduced the number of boluses that were passed from the rectum. While some people may experience gaseous symptoms after consuming a high-fibre diet, these symptoms are often due to fermenting gases by colonic bacteria. The recommended daily intake of fibre is between 20 to 35 grams. Fibre intake has many other benefits, as well.

Reduces calorie intake
A recent study has demonstrated that eating more fiber can help you lose weight. In the study, participants were split into four groups based on their diet composition. One group comprised those with an average BMI and a high intake of fiber while the other two groups comprised people with low intake of fiber. In all, participants who met the Adequate Intake (AI) of fiber lost less calories than those who did not.

Foods high in fiber are more nutritious and filling. They take longer to digest, resulting in a lower calorie density per serving. They may also prolong your lifespan. High-fiber foods, like cereals have been linked to an lowered risk of dying from all cancers and cardiovascular disease. So, even though eating more fiber can lower the calories you consume however, you can still have delicious, nutritious meals while reducing the risk of diabetes, heart disease, and obesity.