How Using Fibre Can Increase Health
A recent study published in the American Journal of Lifestyle Medicine found that almost 20% of Americans require more fiber. There are numerous benefits to eating more fiber which include a lower likelihood of developing diabetes and heart disease. According to the study’s author, Ronette Lategan-Potgieter a dietitian and assistant professor of nutrition at Stetson University, eating more fibre is essential for overall health.
One of the many benefits fiber can provide is the ability to lower cholesterol. It helps prevent bile acids entering the arteries. In addition, it enhances bowel function by adding bulk to the food we eat. Additionally, fiber lowers the risk of heart disease and stroke. A Harvard study has revealed that people who consume 25g or more daily fiber have lower risks of developing either condition. You should consume more vegetables, which are abundant in fibre, as well as whole grains and beans.
Fibre is present in food and comes in two forms that are soluble and insoluble. Soluble fiber forms a gel in the intestine which delays the absorption of fats or cholesterol. It also serves as a source of food for gut bacteria that are ‘friendly, which produce substances that are beneficial for heart health. Consuming more fibre can improve your overall health. While it might not appear appealing, research has shown that insoluble fibre can reduce cholesterol levels.
Lower blood sugar
One method to lower your blood glucose is to increase the amount of soluble fibre. These fibres are found in a variety of fruits and vegetables, grains, legumes, and nuts. Since they do not break down during the digestive process, their abundance in the diet aids the body process food more slowly. Through slowing the absorption process of glucose, these fibres are able to lower blood sugar levels. People suffering from diabetes may lower blood glucose levels by consuming more soluble fibre.
Like other carbohydrates like sugar, fiber does not trigger an increase in blood sugar. This prevents your body from absorbing excess cholesterol and fat. This leads to lower levels of cholesterol and triglycerides. Fiber can also improve your gut health and decrease the chance of developing colon cancer. All of these benefits make fiber an essential component of healthy eating. It also improves your overall health by decreasing blood sugar levels.
Reduces the weight
Fibre is a dietary carbohydrate in plant foods, and is difficult for the body to digest. Fibre isn’t readily digested by the body which can result in side negative effects, such as stomach pain and flatulence. It also stops the rapid rise in blood insulin levels, which is associated with obesity and an increased risk of developing diabetes. You can reduce your chance of developing type 2 diabetes, heart disease, or even overall mortality by increasing your intake of fibre.
Fibre also has other benefits, such as a lower weight and healthier. Diets high in fibre can lower the risk of developing breast cancer in women. It also aids in regulating the digestive system, and can aid in weight loss. However high-fibre breakfast foods may not be coupled with enough fluids which can lead to constipation. Additionally eating a high-fibre breakfast food might not be able to stop constipation which is common among adults. A lot of adults don’t consume enough fiber, despite its many benefits. Research has shown that low-fibre diets can cause stroke, heart disease, and some kinds of cancer.
Reduces the appearance of bloating
Fiber is an essential component of an optimum diet. But how much should you consume? The National Academy of Medicine defines fiber to include the dietary carbohydrates, lignans, insoluble and soluble cellulose as well as hemicellulose. All of them affect the health of humans. Certain types of fiber are soluble and fermentable which is beneficial for your digestive system, while other types are indigestible. Soluble fiber is found in cereal grains, whereas insoluble fiber is found in the cell walls of many fruits and vegetables.
While protein-rich diets are linked to a higher incidence of gastrointestinal bloating, researchers believe that a shift in the microbiome may be the culprit. A study of people who consumed high-fiber diets revealed that the presence of black bloating could be reduced by replacing high-fiber protein by high fiber carbohydrates. While further studies are required to identify the exact mechanism, it could be a good approach to reduce the likelihood of bloating.
When consumed, fibre may lower gas levels and improve health. It is recommended to introduce it gradually to give the gut microflora to adjust. Three studies showed that participants’ bodies gradually adapted to beans and gas levels returned back to normal within three to four weeks. Beans should be soaked for at minimum several hours prior to cooking to reduce gas production. Also, avoid foods with high fiber such as soda and coffee because these foods tend to have a higher sugar content.
High-fibre diets can delay gas flow and decrease the number of boluses passed from the rectum. Although some individuals may experience gaseous symptoms following eating a high-fibre diet these symptoms are usually due to the fermentation of gases by colonic bacteria. The recommended daily fibre intake is between 20 and 35 grams. The intake of fibre also has other benefits.
Reduces calorie intake
A recent study has revealed that eating more fiber can help you lose weight. In the study, participants were divided into four groups based on their diet composition. One group comprised of those with a high intake of fiber and a normal BMI. The other two groups were comprised of those who had low fiber intake. All in all, those who achieved the Adequate Intake (AI) of fiber lost less calories than those who did not.
High-fiber foods are filling and more filling. They also take longer to eat. This results in less calories per serving. They may also prolong your life span. High-fiber foods, like cereals have been associated with lower mortality from all cancers as well as cardiovascular disease. So, while eating more fiber may reduce your calorie intake however, you can still enjoy delicious, nutritious food while reducing the risk of diabetes, heart disease, and obesity.