High Fibre Gluten Free Flours

How Using Fibre Can Increase Health

According to a recent study in the American Journal of Lifestyle Medicine more than 20 percent of Americans require more fiber in their diets. There are many benefits to eating more fiber and a lower risk of developing heart disease and diabetes. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor in nutrition, has said that eating more fibre is important for overall health.

Reduces cholesterol
One of the many benefits fibre has is its ability reduce cholesterol. It does this by stopping bile acids from getting into the arteries. In addition, it also improves bowel function, adding bulk to the food we eat. Additionally, it reduces the risk of heart disease and stroke. A recent Harvard study showed that people who consume 25 grams or more of fiber a day have a lower risk of both conditions. The key is to include more vegetables to your diet, as they’re high in fibre, along with whole grains and beans.

Fibre is found in foods and is of two types of fiber: soluble and insoluble. Soluble fiber forms a gel inside the intestines and slows absorption of cholesterol and fats. It also serves as a food source of beneficial gut bacteria that produce substances that are good for your heart health. So, consuming more fibre is an effective way to improve your overall health. Although it might not look appealing, studies have shown that insoluble fibre can reduce cholesterol.

Lower blood sugar
One method to lower your blood sugar is to increase your consumption of soluble fibre. These fibres are found in many fruits, vegetables and legumes. They are not broken into smaller pieces during digestion, which means they help the body process food slower. By reducing the absorption rate of glucose, these fibres can lower blood sugar levels. People suffering from diabetes can lower blood glucose levels by eating more insoluble fibre.

Contrary to other carbs that are processed, fiber doesn’t cause an increase in blood sugar. This stops your body from absorbing fat and cholesterol. The result is lower triglycerides and cholesterol levels. Fiber can also improve the health of your gut and reduce your risk of developing colon cancer. All of these advantages make fiber an essential component of healthy eating. It can also improve your overall health by lowering blood sugar levels.

Lower weight
Fibre is a carbohydrate that is found in plant foods, and is difficult for the body to digest. Fibre is not easily absorbed by the body, that can cause adverse effects like digestive discomfort and flatulence. It also helps to prevent the rapid rise in blood insulin levels, which are associated with obesity and an increased risk of diabetes. By increasing the intake of fibre, you are likely to reduce the chance of developing type 2 diabetes, heart disease, and general mortality.

Fibre also has other benefits, such as a lower weight and healthier. For women, high fibre diets may reduce the risk of breast cancer. It also helps regulate the digestive system and encourages weight loss. High-fibre breakfast cereals might not be hydrating enough which could lead to constipation. In addition, a high-fibre breakfast cereal may not prevent constipation, which is common in adults. Despite the many benefits of fiber, many adults are not consuming enough fibre. Research has shown that low-fibre diets can cause heart disease, stroke, and some kinds of cancer.

Reduces bloating
Fiber is an essential part of eating a healthy diet. But what amount should you eat? The National Academy of Medicine defines fiber as the dietary carbohydrates, lignans, soluble and insoluble cellulose and hemicellulose. All of these have an impact on the health of the human body. Certain kinds of fiber are fermentable and soluble which is good for your digestive system, whereas others aren’t digestible. Soluble fiber is found in cereal grains while insoluble fiber is found in a variety of vegetables and fruits Cell walls.

Researchers believe that a change in the microbiome might be responsible for increased gastrointestinal bloating when high-protein diets are associated with the issue. A study of people who ate high-fiber diets showed that the presence of black bloating was reduced by replacing high-fiber protein with high fiber carbohydrates. While further research is required to determine the precise reason, this substitution could be a beneficial method for reducing the bloating.

Reduces gas
If consumed, fibre can reduce gas and improve health. To allow the microflora of your gut to adjust, fibre should be introduced slowly. In three studies participants’ bodies gradually adjusted to beans, and gas levels returned to normal levels after three to four weeks. Beans should be soaked for at least two hours prior to being cooked to reduce gas production. Also, avoid foods with high fiber like soda and coffee because these foods tend to have a high sugar content.

A diet rich in fibres slowed gas transit and reduced the amount of boluses that were discharged from the rectum. Some people might experience gaseous symptoms from high-fibre foods. However it is typically due to colonic bacteria that ferment gasses. The recommended daily fibre intake is between 20 and 35 grams. Fibre intake also has many other benefits.

Reduces calorie intake
A recent study has proven that eating more fibre can help you lose weight. In the study, participants were split into four groups based on their diet composition. One group comprised of those who had a high consumption of fiber and an average BMI. The other two groups were made up of people who had a low intake of fiber. All in all, those who had met the Adequate Intake (AI) of fibre lost fewer calories than those who did not.

High-fiber foods are filling and more filling. They also take longer to consume. This results in lower calorie count per serving. They may also extend your lifespan. High-fiber food items, such as cereals have been associated with lower mortality from all types of cancers and cardiovascular disease. Therefore, while eating more fiber may lower calories however, you can still take pleasure in delicious, nutritious foods while reducing the risk of heart disease, diabetes and obesity.