High Fibre Granules

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. One of the many benefits of eating more fiber is the reduced chance of developing diabetes and heart disease. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor of nutrition, said that eating more fiber is crucial for overall health.

Reduces cholesterol
One of the many benefits that fibre has is its ability reduce cholesterol. It does this by keeping bile acids out of the arteries. In addition, it enhances bowel function by adding bulk to the food we consume. It also lowers the risk for heart and stroke. A Harvard study has revealed that those who consume more than 25g daily of fiber have an increased risk of developing either condition. The key is to include more vegetables to your diet since they contain fibre, along with whole beans and grains.

Fiber is present in many foods and is available in two forms of fiber: soluble and insoluble. Soluble fiber forms a gel in the intestine that delays the absorption of fats or cholesterol. It also serves as a food source for beneficial gut bacteria that produces substances that are beneficial for your heart health. So, consuming more fibre is a great way to improve your overall health. Although insoluble fibre can appear unappetizing, studies show that it can lower cholesterol levels.

Lower blood sugar
One way to lower your blood sugar is to increase your intake of soluble fibre. These fibres can be found in a variety of fruits and vegetables, grains, legumes, and nuts. Because they do not break down during the digestion process, their presence in the diet helps the body process food more slowly. In addition, by slowing the absorption of glucose, these fibres are able to lower blood sugar levels. People with diabetes can even lower their blood glucose levels by consuming more soluble fibre.

Fiber does not cause blood sugar levels to rise unlike other carbohydrates. This reduces the absorption of excess fat and cholesterol. The result is lower cholesterol and triglycerides. Fiber can also improve the health of your gut and lower the risk of developing colon cancer. All of these benefits make fiber an integral part of a healthy diet. It also improves your overall health by lowering blood sugar levels.

Reduces weight
Fibre is a type of carbohydrate that is found in plant foods. It is difficult for the body to absorb. Fibre is not easily digested by the body which can cause side negative effects, such as stomach pain and flatulence. It also helps to prevent the rapid rise in blood insulin levels, which are associated with obesity and an increased risk of developing diabetes. You can lower your risk of developing type 2 heart disease, diabetes or even overall mortality by increasing your fiber intake.

Fibre also has many other benefits, including lower weight and improved health. For women, high-fiber diets can reduce the risk of breast cancer. It also aids in regulating the digestive system and promotes weight loss. However high-fibre breakfast items may not be coupled with enough fluids that could cause constipation. Constipation is a common issue in adults , and it could be caused by breakfast cereals with high levels of fibre. Many adults don’t consume enough fiber, despite its numerous benefits. Studies have shown that diets that are low in fiber can cause heart disease, stroke, and certain kinds of cancer.

Reduces bloating
Fiber is a key part of an optimum diet, but how much should you consume? The National Academy of Medicine defines fiber as diet-based carbohydrates, lignans and insoluble and soluble cellulose and hemicellulose and hemicellulose, all of which have an impact on the health of humans. Certain types of fiber are fermentable and soluble which is beneficial for your digestive system, whereas others are indigestible. Soluble fiber is found 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 could be responsible for the increased frequency of gastrointestinal bloating in high-protein diets are associated with the issue. A study of people who consumed high-fiber diets demonstrated that the presence of black bloating was reduced by replacing high-fiber protein with high fiber carbohydrates. Although further research is needed to determine the exact mechanism, this could be a useful method to reduce the risk of bloating.

Reduces gas
When eaten, fibre can lower gas levels and improve health. It should be introduced slowly to give the gut microflora to adjust. Three studies have shown that participants’ bodies gradually adapted to beans and gas levels returned back to normal after three to four weeks. Beans should be left to soak for at least an hour prior to being cooked to lower gas production. Also, avoid high-fiber food items such as coffee and soda as they are known to have a high sugar content.

A diet rich in fibres slowed gas transit and reduced the number of boluses that were able to be absorbed through the rectum. While some people may experience gaseous symptom after consuming a high-fibre diet, the cause is usually due to fermenting gases by colonic bacteria. The recommended daily fibre intake is between 20 and 35 grams. Fibre intake has many other advantages, too.

Reduces calorie intake
A recent study has proven that eating more fibre can aid in losing weight. Participants were split into four groups according to their diet composition. One group consisted of those with an average BMI and high fiber intake while the two other groups comprised those with 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 more full of nutrients and take longer to eat and result in lower calories per serving. Additionally, they could prolong your life. High-fiber foods like cereals have been proven to reduce the risk of developing all kinds of cancers and cardiovascular disease. So, even though eating more fiber may lower the calories you consume but you can still enjoy tasty, nutritious foods while decreasing the risk of diabetes, heart disease, and obesity.