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 numerous advantages to consuming more fiber as well as a lower chance of developing diabetes and heart disease. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor in nutrition, said that consuming more fiber is essential for overall health.

Lowers cholesterol
One of the many benefits that fibre can provide is the ability to lower cholesterol. It does this by preventing bile acids from reaching the arteries. In addition, it also enhances bowel function by adding bulk to the food we consume. In addition, fiber reduces the risk of heart disease and stroke. A Harvard study has proven that people who consume more than 25g daily fiber have lower risks of developing either condition. It is recommended to eat more vegetables, which are abundant in fibre, along whole grains and beans.

Fibre is found in many foods. There are two types of fiber which are soluble and non-soluble. Soluble fiber forms a gel in the intestine , which slows the absorption of fats and cholesterol. It is also an energy source for gut bacteria that are ‘friendly that produce substances that are beneficial for heart health. Consuming more fibre is a good method to improve your overall health. Although it may not look appealing, studies have shown that insoluble fibre can reduce cholesterol levels.

Lower blood sugar
One way to lower your blood glucose is to increase your intake of soluble fibre. These fibres can be found in many fruits such as vegetables, grains nuts, and legumes. They do not break down during digestion, and therefore they aid in making the body process food more slowly. Through slowing the absorption process of glucose, they can lower blood sugar levels. Patients with diabetes can lower blood sugar levels by eating more insoluble fibre.

Fiber does not cause blood sugar levels to rise, unlike other carbohydrates. This stops your body from absorption of cholesterol and fats. The result is lower cholesterol and triglycerides. Fiber can also improve your gut health and reduce your risk of developing colon cancer. All of these benefits make dietary fiber a crucial component of an wholesome diet. It can also improve your overall health by lowering your blood sugar levels.

Reduces the weight
Fibre is a carbohydrate that is found in plant foods and is difficult for the body to digest. This is why fibre isn’t absorbed easily by the body, and can cause a variety of side effects, including abdominal discomfort and an increase in flatulence. It also helps in preventing a rapid rise in blood sugar levels, which can cause obesity and increase the likelihood of developing diabetes. By increasing fibre intake you will reduce the risk of developing type 2 heart disease, diabetes, and overall mortality.

Fibre is also beneficial for other reasons including a decreased weight and better health. Consuming a diet high in fibre can reduce the risk of breast cancer in women. It promotes weight loss and digestion. Breakfast cereals with high-fibre may not contain enough fluids which could lead to constipation. In addition that a breakfast cereal with high levels of fibre could not stop constipation which is common among adults. Despite the benefits of fiber most adults aren’t taking in sufficient amounts of fibre. Studies have shown that diets that are low in fiber can cause stroke, heart disease and certain kinds of cancer.

Reduces the appearance of 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 and soluble and insoluble cellulose and hemicellulose each of which has an impact on the human body’s health. Some fibers are soluble , and can be fermented, which is beneficial for digestion. Other fibers are not digestible. Soluble fiber can be found in cereal grains, while insoluble fiber can be found in a variety of fruits and vegetables cell walls.

Researchers believe that a change in the microbiome may be the cause of an increase in gastrointestinal bloating, especially when high-protein diets have been connected to the issue. In a study of people who were on high-fiber diets substitution of high-fiber carbs with high fiber proteins reduced the incidence of black bloating. While further research is needed to determine the exact mechanismbehind this, this substitution may be a beneficial strategy for reducing the bloating.

Reduces gas
Fibre is a great source of fiber that can help lower gas levels and improve health when eaten. To allow the microflora of your gut to adjust, fibre should be introduced gradually. Three studies showed that participants’ bodies gradually adapted to beans and gas levels returned back to normal after around three to four weeks. Beans should be soaked at least an hour prior to cooking to reduce gas production. Avoid high-fiber foods such as soda and coffee, as they are usually high in sugar.

A high-fibre diet slowed gas transit and decreased the amount of boluses were passed through the rectum. Some people might suffer from gaseous symptoms resulting from high-fibre foods. However it is usually due to colonic bacteria that ferment gasses. The recommended daily fibre intake is between 20 and 35 grams. Fibre intake also has many other advantages.

Reduces calorie intake
A recent study has shown that eating more fibre can aid in losing weight. In the study, participants were split into four groups based on their diet composition. One group included people with average BMI and a high intake of fiber, while the other two groups comprised people with lower intakes of fiber. Participants who had achieved 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 eat and result in less calories per serving. They may also extend your lifespan. High-fiber foods like cereals have been proven to reduce your risk of developing all types of cancers as well as cardiovascular disease. So, even though eating more fiber may lower your calories intake it is still possible to enjoy delicious, nutritious food while reducing the risk of heart disease, diabetes, and obesity.