High Fibre Fruit Drinks

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine found that almost 20% of Americans need more fiber. There are many benefits to eating more fibre which include a lower likelihood of developing diabetes and heart disease. According to study author Ronette Lategan-Potgieter, a dietitian and assistant professor of nutrition at Stetson University, eating a greater amount of fibre is vital for overall health.

Lowers cholesterol
One of the many advantages that fibre can provide is the ability to lower cholesterol. It stops bile acids from entering the arteries. In addition, it improves bowel function, and provides bulk to the food we eat. Additionally, fiber lowers the risk of heart disease and stroke. A recent Harvard study found that people who consume at least 25 grams of fiber per day are less likely to suffer from both of these conditions. The key is to add more vegetables into your diet since they’re high in fibre, along with whole grains and beans.

Fibre is present in food and is of two types that are soluble and insoluble. Soluble fiber forms a gel within the intestine , which slows down the absorption of fats or cholesterol. It can also be a source of food for gut bacteria that are ‘friendly, which produce substances that are beneficial for heart health. In addition, eating more fibre can improve your overall health. While insoluble fibre might seem unappetizing, studies have shown that it can lower cholesterol.

Lowers blood sugar
Increase your intake of soluble fibre to lower blood sugar levels. These fibres can be found in a variety of fruits, vegetables, grains, nuts, and legumes. They aren’t broken down during digestion, therefore they help the body process food slower. These fibres can slow the digestion of glucose and reduce blood sugar levels. People suffering from diabetes may lower their blood sugar levels by eating more insoluble fibre.

Fiber doesn’t cause blood sugar levels to rise unlike other carbohydrates. This prevents your body’s absorption of cholesterol and fats. The result is lower triglycerides and cholesterol levels. Additionally, fiber can help to improve your gut health and lower your risk of developing colon cancer. These benefits make fiber an important element of a healthy diet. It also improves overall health by lowering blood sugar levels.

Reduces weight
Fibre is a carbohydrate found in plant foods, and is difficult for the body to digest. Fibre is not readily absorbed by the body, which can result in side effects such as digestive discomfort and flatulence. It also helps to prevent the rapid rise in blood insulin levels, which is associated with obesity and an increased risk of diabetes. By increasing your intake of fibre it is likely to reduce the chance of developing type 2 diabetes, heart disease, and overall mortality.

Fibre also has many other benefits that include weight loss and improved health. For women, high-fiber diets may lower the risk of breast cancer. It also helps regulate the digestive system and promotes weight loss. Breakfast cereals that are high in fibre may not contain enough fluid and can cause constipation. Constipation is a common issue for adults and could be caused by high-fibre breakfast cereals. Despite the benefits of fibre however, many adults aren’t eating sufficient amounts of fibre. Research has revealed that diets that are low in fiber can cause stroke, heart disease and certain types of cancer.

Reduces the appearance of bloating
Fiber is an integral component of an optimum diet But how much should you be consuming? The National Academy of Medicine defines fiber as the dietary carbohydrates, lignans, 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 not digestible. Soluble fiber can be found in cereal grains, while insoluble fiber is found in many fruits and vegetables cell walls.

Researchers believe that a shift in microbiome could be responsible for increased gastrointestinal bloating when protein-rich diets are linked to the issue. A study of individuals who ate high-fiber diets demonstrated that the presence of black bloating decreased by substituting high-fiber protein with high fiber carbohydrates. Although further research is required to determine the precise mechanism, this substitution may be a viable method for reducing bloating.

Reduces gas
Fibre can decrease gas and improve health when consumed. To allow the microflora of your gut to adjust, fibre should be introduced gradually. Three studies have shown that the body of the participants slowly adapted to beans and gas levels returned to normal levels after three to four weeks. Beans should be soaked for at least several hours prior to being cooked to decrease gas production. Also, avoid foods with high fiber like soda and coffee because these foods are known to have a high sugar content.

High-fibre diets may delay gas transit and reduce the number of boluses emitted from the rectum. Although some individuals might experience gaseous symptoms after eating a high-fibre diet the reason for these symptoms is usually due to the production of gas by colonic bacteria. The recommended intake of fiber ranges between 20 and 35 grams per day. In addition, fibre intake has other advantages.

Reduces calorie intake
A recent study has demonstrated that eating more fiber can help you lose weight. Participants were split into four groups according to their diet composition. One group comprised of those who had a high intake of fiber and a normal BMI. The two other groups were made up of people who consumed less fiber. Participants who met the Adequate Intake of fiber lost less calories than those who did not.

High-fiber foods are a lot more substantial and take longer to consume leading to a lower calorie density per serving. They may also prolong your life span. High-fiber foods like cereals have been proven to reduce the risk of developing any types of cancers and cardiovascular disease. So, even though eating more fiber may lower your calorie intake but you can still enjoy tasty, nutritious foods while reducing the risk of heart disease, diabetes and obesity.