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. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor in nutrition, has said that eating more fiber is vital to overall health.

Reduces cholesterol
Of the many benefits of fiber, one of the most important is its ability to reduce cholesterol. It blocks bile acids from entering the arteries. It also improves bowel function and helps bulk up the food we eat. Fiber also reduces the risk for heart disease and stroke. A Harvard study has found that people who consume 25g or more fiber daily have an increased risk of developing either condition. Eat more vegetables, which are abundant in fibre, along whole beans and grains.

Fibre can be found in foods. There are two types of fiber both soluble and insoluble. Soluble fiber forms a gel within the intestines that slows the absorption of fats and cholesterol. It is also a source of food for gut bacteria known as ‘friendly, which produce substances that are beneficial to heart health. So, consuming more fibre is a healthy method to improve your overall health. Although it might not look appealing, studies have proven that insoluble fibre can lower cholesterol.

Lowers blood sugar levels
One method to lower your blood glucose is to increase the amount of insoluble fibre. These fibres can be found in many fruits, vegetables , and legumes. Since they don’t break down during the digestion process, their presence in the diet aids the body process food more slowly. By reducing the absorption rate of glucose, these fibres can lower blood sugar levels. Patients with diabetes can lower blood glucose levels by consuming more insoluble fibre.

In contrast to other carbohydrates, fiber does not cause a spike in blood sugar. This stops your body from absorbing excess cholesterol and fat. This results in lower triglycerides and cholesterol levels. In addition, fiber aids to improve the health of your gut and reduce your chance of developing colon cancer. These benefits make fiber an important element of a healthy diet. It can also improve your overall health by lowering your blood sugar levels.

Lower weight
Fibre is a type of carbohydrate that is found in plant food. It is difficult for the body to absorb. Because of this, it is not absorbed well by the body, and can cause a variety of side effects, including abdominal discomfort and an increase in flatulence. It also helps prevent the rapid rise in blood sugar levels, which could lead to obesity and increased chance of developing diabetes. You can reduce the risk of developing type 2 heart disease, diabetes or even overall mortality by increasing your intake of fibre.

Fibre also has many other benefits that include weight loss and better health. For women, high-fiber diets may lower the risk of developing breast cancer. It also helps regulate the digestive system and promotes weight loss. However high-fibre breakfast foods may not be well-hydrated that could cause constipation. Additionally that a breakfast cereal with high levels of fibre could not stop constipation which is common among adults. Despite the many benefits of fiber the majority of adults are not taking in enough fibre. Research has proven that low-fiber diets can lead to stroke, heart disease, and certain types of cancer.

Reduces bloating
Fiber is an important part of a healthy diet. But how much should you eat? The National Academy of Medicine defines fiber as dietary carbohydrates, lignans and insoluble and soluble cellulose, as well as hemicellulose. All of them affect the health of humans. Certain kinds of fiber are fermentable and soluble and beneficial to the digestive system, whereas others are not digestible. Soluble fiber can be found in cereal grains, whereas insoluble fiber is found in the cell walls of many vegetables and fruits.

Although protein-rich diets are linked to increased gastrointestinal bloating, researchers believe a shift in the microbiome may be the cause. A study of people who ate high-fiber diets demonstrated that the presence of black bloating was reduced by substituting high-fiber protein with higher-fiber carbohydrates. While further research is required to determine the exact mechanism, this substitution could be a viable strategy to reduce bloating.

Reduces gas
Fibre can help reduce gas and improve health when consumed. To allow the microflora in your gut to adjust, fiber should be introduced gradually. Three studies found that participants’ bodies gradually adapted to beans and gas levels returned to normal after three to four weeks. Beans should be soaked for a few hours prior to cooking to avoid excessive gas production. Also, avoid high-fiber food items such as soda and coffee since these food items are known to have a high sugar content.

A diet rich in fibres slowed gas transit and decreased the amount of boluses that were passed from the rectum. While some people might experience gaseous symptoms after eating a high-fibre diet these symptoms are often due to the fermentation of gases by colonic bacteria. The recommended daily intake of fibre is between 20 and 35 grams. Fibre intake also has many other benefits.

Reduces calorie intake
A recent study has demonstrated that eating more fibre can aid in losing weight. In the study, participants were divided into four groups based on their diet composition. One group comprised of those who consumed a lot of fiber and an average BMI. The two other groups were comprised of people who consumed less fiber. All in all, those who were able to meet the Adequate Intake (AI) of fiber lost less calories than those who did not.

High-fiber foods are a lot more nutritious and filling. They take longer to eat and result in less calories per serving. They can also extend your life. Foods high in fiber, such as cereals, have been shown to lower the risk of developing all types of cancers as well as cardiovascular disease. While eating more fiber could reduce your calories intake but it also helps you enjoy healthy, delicious foods and reduce your risk of developing diabetes, heart disease, or overweight.