How Using Fibre Can Increase Health
A recent study published in the American Journal of Lifestyle Medicine found that almost 20 percent of Americans need more fiber. There are many benefits to eating more fiber which include a lower likelihood 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 an increased amount of fiber is vital for overall health.
There are many benefits to fiber, one of the most significant is its ability to reduce cholesterol. It does this by stopping bile acids from getting into the arteries. It also improves bowel function and increases the volume of food we eat. Fiber also reduces the risk for heart and stroke. A recent Harvard study revealed that those who consume more than 25 grams of fiber daily are less likely to suffer from both of these conditions. The key is to add more vegetables into your diet as they’re high in fibre, along with whole beans and grains.
Fibre is found in foods. There are two types of fiber that are soluble and insoluble. Soluble fiber forms a gel within the intestine and delays absorption of fats and cholesterol. It also serves as an energy source for gut bacteria that are ‘friendly which produce substances that are beneficial to heart health. Consuming more fiber can improve your overall health. While insoluble fiber may appear unappetizing, studies show that it may lower cholesterol levels.
Lower blood sugar
One way to lower your blood sugar is to increase your intake of insoluble fibre. These fibres are found in a variety of fruits and vegetables, grains, nuts, and legumes. They do not break down during digestion, and therefore they help the body process food more slowly. Through slowing the absorption process of glucose, these fibres lower blood sugar levels. Consuming more soluble fibre can help lower blood sugar levels in people with diabetes.
Fiber does not cause blood sugar to spike, unlike other carbohydrates. This helps to prevent the absorption of excess fat and cholesterol. This leads to lower levels of cholesterol and triglycerides. In addition, fiber aids to improve your gut health and reduce your risk of developing colon cancer. These benefits make fiber an important component of a balanced diet. It also improves overall health by lowering blood sugar levels.
Fibre is a dietary carbohydrate in plant foods, and is difficult for the body to digest. This is why fibre isn’t absorbed easily by the body and could cause a range of side effects, including abdominal discomfort and an increase in flatulence. It also helps prevent an abrupt rise in blood sugar levels, which could cause obesity and an increased chance of developing diabetes. You can lower your risk of developing type 2 heart disease, diabetes or overall mortality by increasing your fibre intake.
There are other benefits to fibre that include weight loss and improved health. Consuming a diet high in fibre can reduce the risk of breast cancer among women. It aids in weight loss and digestion. However high-fibre breakfast foods may not be accompanied by enough fluid that could cause constipation. Constipation is a common problem for adults and could be caused by breakfast cereals with high levels of fibre. Despite the benefits of fibre however, many adults aren’t taking in sufficient amounts of fibre. Research has shown that low-fibre diets can lead to stroke, heart disease and certain types of cancer.
Fiber is an integral component of a healthy diet But how much should you consume? The National Academy of Medicine defines fiber as dietary carbohydrates, lignans and insoluble and soluble cellulose and hemicellulose all of which have an impact on health. Some types of fiber are fermentable and soluble which is beneficial for your digestive system, while other types are indigestible. Soluble fiber can be found in cereal grains while insoluble fiber can be found in a variety of fruits and vegetables cell walls.
While protein-rich diets are linked to a greater risk of gastrointestinal bloating researchers believe that a shift in the microbiome may be the reason. A study of people who consumed high-fiber diets found that the presence of black bloating decreased by substituting high-fiber protein with higher-fiber carbohydrates. While future studies are needed to determine the exact mechanism, it could be a beneficial strategy for reducing bloating.
Fibre can help reduce gas and improve health when eaten. To allow the microflora of your gut to adjust, it is recommended that fibre should be introduced slowly. Three studies showed that the body of the participants gradually adjusted to beans and gas levels returned to normal after around three to four weeks. Beans should be immersed in water for a few hours prior to cooking to avoid excessive gas production. Also, stay clear of foods high in fiber such as soda and coffee, as these foods tend to have high sugar content.
A high-fibre diet delayed gas flow and decreased the amount of boluses that were released through the rectum. Some people might suffer from gaseous symptoms resulting from high-fibre food items. However it is usually due to colonic bacteria that ferment gasses. The recommended daily fibre intake is between 20 to 35 grams. The intake of fibre has numerous other benefits, as well.
Reduces calorie intake
One of the most recent findings regarding diets is that eating more fibre aids in weight loss. Participants were split into four groups depending on their diet composition. One group consisted of people with average BMI and high fiber intake and the other two groups comprised people with lower intakes of fiber. All in all, those who had met the Adequate Intake (AI) of fiber lost less calories than those who did not.
High-fiber foods are full, more filling, and take longer to consume. This results in a lower calories per portion. They also may prolong your life span. High-fiber food items, such as cereals have been associated with an lowered risk of dying from all cancers as well as cardiovascular disease. While eating more fiber could reduce your intake of calories however, it can also help you enjoy healthy, tasty foods and reduce the chance of developing diabetes, heart disease, or obesity.