High Fibre Cereal South Africa

How Using Fibre Can Increase Health

According to a study published in the American Journal of Lifestyle Medicine around 20 percent of Americans need more fiber in their diets. Among the many benefits of eating more fibre is the lower chance of developing heart disease and diabetes. According to the study’s lead author, Ronette Latgan-Potgieter a dietitian and assistant professor of nutrition at Stetson University, consuming more fiber is vital for overall health.

Reduces cholesterol
Among the many benefits of fiber, one of the most important is its ability to reduce cholesterol. It does this by stopping bile acids from getting into the arteries. In addition, it also improves the function of the bowel, and adds bulk to the food we consume. Fiber also reduces the risk for heart disease and stroke. A Harvard study has revealed that those who consume more than 25g daily are at a lower risk of developing either condition. The key is to include more vegetables to your diet since they’re high in fibre, along with whole beans and grains.

Fibre is a component of food and is available in two forms that are soluble and insoluble. Soluble fiber forms a gel within the intestine and delays absorption of cholesterol and fats. It also serves as a source of food for ‘friendly’ gut bacteria which produce substances that are beneficial to heart health. Consuming more fiber can improve your overall health. While it might not appear appealing, studies have proven that insoluble fibre can lower cholesterol levels.

Lower blood sugar
Increase the amount of soluble fiber you consume to lower blood glucose. These fibres are found in a variety of fruits, vegetables, grains, legumes, and nuts. They do not break into smaller pieces during digestion, which means they help the body process food slower. Through slowing the absorption process of glucose, these fibres lower blood sugar levels. People with diabetes can even reduce their blood glucose levels by eating more soluble fibre.

Like other carbohydrates in that fiber doesn’t trigger an increase in blood sugar. This helps to prevent the absorption of cholesterol and fats. The result is lower cholesterol and triglycerides. Fiber can also improve the health of your gut and lower your risk of developing colon cancer. All of these benefits make dietary fiber an important part of an wholesome diet. It also improves your overall health by lowering blood sugar levels.

Lower weight
Fibre is a sugar that is found in plant foods. It is difficult for the body to absorb. It is the reason why fibre isn’t absorbed easily by the body and could cause a variety of adverse effects, such as stomach discomfort and a rise in flatulence. It also helps to prevent the rapid rise in blood insulin levels, which is associated with overweight and a higher risk of diabetes. By increasing fibre intake it is likely to reduce the chance of developing type 2 heart disease, diabetes and overall mortality.

Fibre has numerous other benefits that include a reduced weight and healthier. For women, high fibre diets may reduce the risk of developing breast cancer. It can help reduce weight and digestion. However high-fibre breakfast cereals might not be accompanied by enough fluid, which could lead to constipation. In addition eating a high-fibre breakfast food might not be able to stop constipation which is common among adults. Many adults do not eat enough fiber, despite the numerous benefits. Studies have shown that low fibre diets can lead to stroke, heart disease and certain types of cancer.

Reduces the appearance of bloating
Fiber is a key part of an optimum diet But how much should you be consuming? The National Academy of Medicine defines fiber as the dietary carbohydrates, lignans and soluble and insoluble cellulose and hemicellulose all of which have an impact on health. Certain types of fiber are fermentable and soluble, which is good for the digestive system, whereas others are indigestible. Soluble fiber is found in cereal grains, whereas insoluble fiber is found in the cell walls of many fruits and vegetables.

Protein-rich diets can lead to a greater risk of gastrointestinal bloating researchers believe that a shift in the microbiome may be the culprit. A study of people who consumed high-fiber diets showed that the presence of black bloating was decreased by substituting high-fiber protein with high-fiber carbohydrates. Although further research is required to identify the exact reason, this substitution could be a beneficial method for reducing the risk of bloating.

Reduces gas
When consumed, fibre may lower gas levels and improve health. To allow the microflora of your gut to adjust, fibre should be introduced gradually. 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 for a few hours prior to cooking to avoid excessive gas production. Avoid foods high in fiber, such as soda and coffee, as they tend to be high in sugar.

High-fibre diets may delay gas flow and decrease the number of boluses passing through the rectum. Some people may experience gaseous symptoms from high-fibre foods. However it is usually due to colonic bacteria that ferment gases. The recommended fibre intake ranges between 20 and 35 grams per day. The intake of fibre also has other benefits.

Reduces calorie intake
A recent study has demonstrated that eating more fiber can aid in losing weight. Participants were divided into four groups depending on their diet composition. One group included people with average BMI and a high intake of fibre while the two other groups included those with low fiber intake. In all, participants who were able to meet the Adequate Intake (AI) of fibre lost fewer calories than those who did not.

High-fiber foods are more substantial and consume more time, resulting in lower calories per serving. Additionally, they could prolong the life of a person. High-fiber foods, like cereals, have been linked to lower mortality from all cancers and cardiovascular disease. So, even though eating more fiber may reduce the calories you consume it is still possible to enjoy tasty, nutritious foods while reducing the risk of diabetes, heart disease, and obesity.