High Fibre Cereals South Africa

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine found that nearly 20% of Americans need more fiber. Among the many benefits of eating more fibre is the reduced risk of developing diabetes and heart disease. According to study author Ronette Lategan-Potgieter a dietitian and assistant professor of nutrition at Stetson University, eating more fiber is vital for overall health.

Reduces cholesterol
One of the many benefits fiber has is its ability to reduce cholesterol. It helps prevent bile acids entering the arteries. In addition, it improves the function of the bowel, and adds bulk to the food we eat. Additionally, it reduces the risk of stroke and heart disease. A Harvard study has revealed that people who consume more than 25g daily of fiber have an increased risk of developing either. The key is to include more vegetables into your diet since they are a source of fibre, along with whole beans and grains.

Fibre is present in food and is of two types that are soluble and insoluble. Soluble fiber forms a gel inside the intestines and slows absorption of cholesterol and fats. It also serves as an important source of food for gut bacteria that are ‘friendly, which produce substances that are beneficial for heart health. Therefore, eating more fibre is a great method to improve your overall health. Although insoluble fibre can appear unappetizing, studies have shown that it can reduce cholesterol.

Lower blood sugar
Increase your intake of soluble fiber to lower blood glucose. These fibres are found in a variety of fruits, vegetables , and legumes. They aren’t broken down during digestion, therefore they aid in the process of digestion and help to make food slower. By slowing the absorption of glucose, they can lower blood sugar levels. Consuming more soluble fiber can help lower blood sugar levels in people suffering from diabetes.

Fiber does not cause blood sugar levels to increase unlike other carbohydrates. This prevents your body’s absorption of excess fat and cholesterol. This leads to lower triglycerides and cholesterol levels. Additionally, fiber can help to improve your gut health and reduce your chance of developing colon cancer. All of these advantages make fiber an important part of an healthy diet. It also improves your overall health by lowering blood sugar levels.

Lowers the weight
Fibre is a carbohydrate found in plant foods and is difficult for the body to digest. Fibre isn’t readily digested by the body which can lead to side effects such as digestive discomfort and flatulence. It also helps prevent the rapid rise in blood sugar levels, which can lead to obesity and increased chance of developing diabetes. You can reduce your chance of developing type 2 diabetes, heart disease, or even death overall by increasing your intake of fibre.

Fibre has many other benefits, such as a lower weight and better health. A diet rich in fibre can help reduce breast cancer risk in women. It helps to lose weight and improves digestion. High-fibre breakfast cereals may not contain enough fluids which can lead to constipation. Additionally, a high-fibre breakfast cereal may not prevent constipation, which is common in adults. Many adults don’t eat enough fiber, despite its numerous benefits. Research has proven that low-fiber diets can cause stroke, heart disease and certain types of cancer.

Reduces bloating
Fiber is a key part of an optimum diet but how much should you be consuming? The National Academy of Medicine defines fiber to include dietary carbohydrates, lignans and insoluble and soluble cellulose as well as hemicellulose. All of them affect the health of humans. Certain kinds of fiber are soluble and fermentable and beneficial to the digestive system, but others are not digestible. Soluble fiber is present in cereal grains, while insoluble fiber is found in the cell walls of many fruits and vegetables.

Researchers believe that a change in the microbiome might be responsible for the increased frequency of gastrointestinal bloating in high-protein diets are associated with the issue. In a study of individuals who were eating high-fiber diets substitution of high-fiber proteins with high-fiber carbohydrates reduced the frequency of black bloating. While further studies are needed to discover the exact mechanism, the substitution could be a useful method to reduce the bloating.

Reduces gas
When consumed, fibre may reduce gas and improve your health. To allow the microflora in your gut to adjust, fiber should be introduced slowly. In three studies, the bodies of participants slowly adjusted to beans, and gas levels returned to normal after about three to four weeks. Beans should be left to soak for at least several hours prior to cooking to reduce gas production. Avoid high-fiber foods such as coffee and soda as they are usually high in sugar.

High-fibre diets can slow gas transit and reduce the number of boluses emitted from the rectum. Some people might have gas-related symptoms due to high-fibre foods. However it is typically due to colonic bacterial fermentation of gasses. The recommended fibre intake ranges from 20 to 35 g per day. Fiber intake offers many additional benefits, in addition.

Reduces calorie intake
A recent study has proven that eating more fibre can aid in losing weight. In the study, participants were split into four groups based on their diet composition. One group was comprised of people with a high intake of fiber and having a normal BMI. The other two groups comprised people with low fiber intake. In all, participants who achieved the Adequate Intake (AI) of fibre lost fewer calories than those who did not.

High-fiber food items are filling, more filling, and consume more time to eat. This leads to a less calories per serving. In addition, they can prolong the life of a person. High-fiber cereals like cereals have been shown to lower your risk of developing all types of cancers and cardiovascular disease. While eating more fiber might reduce your calories intake It can also help you enjoy healthy, tasty food items and decrease the risk of developing heart disease, diabetes, or obesity.