High Fibre Banana Oatmeal Muffins

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine discovered that more than 20 percent of Americans need more fiber. One of the many benefits of eating more fibre is the lower 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 essential for overall health.

Lowers cholesterol
There are many benefits to fibre one of the most important is its ability to reduce cholesterol. It does this by preventing bile acids from reaching the arteries. It also improves bowel function and increases the volume of food we eat. Additionally, fiber lowers the risk of heart disease and stroke. A recent Harvard study found that people who consume more than 25 grams of fibre daily are less likely to suffer from both conditions. It is recommended to eat more vegetables, which are abundant in fibre, along whole beans and grains.

Fibre is present in food and is of two types of fiber: soluble and insoluble. Soluble fiber forms a gel in the intestine which delays the absorption of fats and cholesterol. It can also be an nutrient source for gut bacteria known as ‘friendly which produce substances that are beneficial for heart health. Consuming more fibre is an effective method to improve your overall health. While insoluble fibre might seem unappetizing, studies show that it may lower cholesterol levels.

Lowers blood sugar
One way to lower your blood sugar is to increase your consumption of soluble fibre. These fibres can be found in a variety of fruits, vegetables and legumes. Since they don’t break down during the digestive process, their large amount in the diet can help the body process food more slowly. The fibres can reduce the absorption of glucose and decrease blood sugar levels. Consuming more soluble fiber can help lower blood sugar levels in people with diabetes.

Fiber does not cause blood sugar levels to increase unlike other carbohydrates. This prevents your body from absorbing excess cholesterol and fat. 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. These benefits make fiber an important part to a healthy diet. It also improves overall health by decreasing blood sugar levels.

Lower weight
Fibre is a carbohydrate that is found in plant foods and is difficult for the body to digest. Fibre is not readily digested by the body which can lead to side effects like digestive discomfort and flatulence. It also helps prevent an abrupt rise in blood sugar levels, which could cause obesity and increase the likelihood of developing diabetes. You can reduce your risk of developing type 2 heart disease, diabetes or general mortality by increasing your intake of fibre.

There are other benefits to fibre that include weight loss and improved health. For women, high-fiber diets may reduce the risk of developing breast cancer. It promotes weight loss and digestion. However, high-fibre breakfast cereals may not be well-hydrated which can lead to constipation. Constipation is a common issue for adults and could be caused by breakfast cereals with high levels of fibre. Despite the benefits of fibre most adults aren’t consuming enough fibre. Research has revealed that diets with low levels of fiber can cause stroke, heart disease and certain types of cancer.

Reduces the appearance of bloating
Fiber is an important part of a healthy diet. But how much should you eat? The National Academy of Medicine defines fiber as food-based carbohydrates, lignans as well as insoluble and soluble cellulose, as well as hemicellulose. All of them can affect the health of people. Certain fibers are soluble and can be fermented, which is good for the digestive system. Others are indigestible. Soluble fiber can be found in cereal grains, whereas insoluble fiber is found in the cell walls of many vegetables and fruits.

Researchers believe that a shift in the microbiome could be the reason for an increase in gastrointestinal bloating, especially when high-protein diets have been connected to the issue. In a study of people who ate high-fiber diets, substitution of high-fiber proteins with high-fiber carbohydrates reduced the frequency of black bloating. While further research is needed to discover the exact mechanism, it could be a useful approach to reduce the risk of bloating.

Reduces gas
In the event of consumption, fibre can reduce gas and improve your health. To allow the microflora of your gut to adjust, fibre is best introduced slowly. In three studies, participants’ bodies gradually adapted to beans, and gas levels returned to normal levels after three to four weeks. Beans should be soaked at least several hours prior to being cooked to reduce gas production. Also, avoid foods with high fiber such as coffee and soda as they are known to have a high sugar content.

High-fibre diets can slow gas transit and reduce the number of boluses passed from the rectum. While some people may experience gaseous symptoms after consuming a high-fibre diet, these symptoms are often due to the fermentation of gases by colonic bacteria. The recommended intake of fiber ranges between 20 and 35 grams per day. Fiber intake offers many other benefits, too.

Reduces calorie intake
One of the latest findings regarding diets is that eating more fiber can aid in weight loss. Participants were split into four groups based on their diet composition. One group consisted of people who had a high intake of fiber and a normal BMI. The two other groups were comprised of people with low fiber intake. Participants who achieved the Adequate Intake of fiber lost less calories than those who did not.

High-fiber foods are nutrient-rich and filling. They also consume more time to eat. This results in lower calories per portion. They also may prolong your life. High-fiber foods, like cereals, have been linked to a lower risk of dying from all types of cancer and cardiovascular disease. While eating more fiber may reduce your calories intake, it can also help you enjoy healthy, delicious foods and reduce the chance of developing diabetes, heart disease or obesity.