High Fibre Diet Fact Sheet

How Using Fibre Can Increase Health

According to a recent study in the American Journal of Lifestyle Medicine about 20 percent of Americans need more fiber in their diets. Among the many advantages of eating more fiber is the reduced chance of developing heart disease and diabetes. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor of nutrition, has said that eating more fiber is essential for overall health.

Reduces cholesterol
One of the many benefits that fibre has is its ability reduce cholesterol. It does this by preventing bile acids from reaching the arteries. In addition, it improves bowel function, and provides bulk to the food we consume. Fiber also reduces the chance of heart attack and stroke. A Harvard study has found that those who consume at least 25g of daily fiber have a lower risk of developing either. You should eat more vegetables, which are abundant in fibre, and include whole beans and grains.

Fibre can be found in food items. There are two kinds of fibre both soluble and insoluble. Soluble fiber forms a gel inside the intestine that slows down absorption of cholesterol and fats. It also serves as an energy source for gut bacteria that are ‘friendly which produce compounds that are beneficial for heart health. Thus, consuming more fibre is a great way to improve your overall health. While insoluble fibre may seem unappetizing to some, research suggests that it can lower cholesterol levels.

Lower blood sugar
Increase the amount of soluble fiber you consume to lower blood glucose. These fibres are found in many legumes, fruits and vegetables. They do not break down during digestion, so they aid in making the body process food more slowly. These fibres can slow the absorption of glucose and decrease blood sugar levels. People suffering from diabetes may lower their blood glucose levels by eating more insoluble fibre.

Fiber doesn’t cause blood sugar to rise, unlike other carbohydrates. This stops your body from absorbing excess fat and cholesterol. The result is lower triglycerides and cholesterol levels. Fiber can also improve your gut health and decrease the risk of developing colon cancer. These benefits make fiber an important part to a healthy diet. It also improves your overall health by decreasing blood sugar levels.

Lower weight
Fibre is a sugar that is found in plant food. It is difficult for the body to absorb. It is the reason why fibre is not absorbed well by the body, and can cause a variety of adverse effects, such as abdominal discomfort and an increase in flatulence. It also helps to prevent the rapid rise in blood insulin levels, which is linked with obesity and an increased risk of diabetes. You can reduce your risk of developing type 2 diabetes, heart disease, or overall mortality by increasing your intake of fibre.

There are other benefits to fibre such as weight loss and better health. In women, high fibre diets may lower the risk of breast cancer. It helps to lose weight and improves digestion. However, high-fibre breakfast cereals may not be filled with enough fluid, which could lead to constipation. Constipation is a prevalent issue in adults , and it could be caused by breakfast cereals with high levels of fibre. Many adults don’t consume enough fiber, despite the many benefits. Research has proven that diets that are low in fiber can cause heart disease, stroke, and certain kinds of cancer.

Reduces bloating
Fiber is an integral component of a healthy diet however, what amount should you consume? The National Academy of Medicine defines fiber as diet-based carbohydrates, lignans and insoluble and soluble cellulose as well as hemicellulose all of which have an impact on health. Certain kinds of fiber are soluble and fermentable, 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 vegetables and fruits.

Protein-rich diets can lead to increased gastrointestinal bloating, researchers believe that a shift in the microbiome might be the culprit. In a study of people who were eating high-fiber diets substitution of high-fiber protein with high-fiber carbohydrates decreased the likelihood of black bloating. Although more research is needed to determine the precise mechanism, this substitution could be a viable strategy for reducing the risk of bloating.

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

A diet high in fibre delayed gas transit and decreased the number of boluses that were discharged from the rectum. While some people may experience gaseous symptoms following having a high-fibre-based diet, the reason for these symptoms is usually due to the production of gas by colonic bacteria. The recommended intake of fibre is from 20 to 35 g per day. Fibre intake can provide many other benefits, too.

Reduces calorie intake
One of the latest 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 comprised of those who had a high intake of fiber and an average BMI. The two other groups were made up of people who had a low intake of fiber. In all, participants who had met the Adequate Intake (AI) of fiber lost less calories than those who did not.

High-fiber foods are full and more filling. They also take longer to consume. This results in lower calories per portion. Furthermore, they may prolong the life of a person. High-fiber cereals like cereals have been proven to reduce your risk of developing all kinds of cancers and cardiovascular disease. While eating more fiber might reduce your calories intake however, it can also help you enjoy nutritious, tasty foods and reduce the chance of developing diabetes, heart disease, or overweight.