Sainsbury High Fibre Bran Cereal

How Using Fibre Can Increase Health

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

Reduces cholesterol
There are numerous benefits of fiber, one of the most significant is its ability to reduce cholesterol. It does this by blocking bile acids from entering the arteries. It also improves bowel function and adds bulk to the food we consume. Fiber also reduces the risk of heart attack and stroke. A Harvard study has found that people who consume more than 25g daily are at a lower risk of developing either. Eat more vegetables, which are high in fibre, as well as whole beans and grains.

Fibre is present in many foods. There are two types of fibre: soluble and insoluble. Soluble fiber forms a gel inside the intestine that slows down absorption of cholesterol and fats. It’s also a food source for beneficial gut bacteria that creates substances that are beneficial for your heart health. Thus, consuming more fibre is an effective way to improve your overall health. Although it may not look appealing, studies have shown that insoluble fibre can reduce cholesterol levels.

Lowers 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, vegetables , and legumes. They aren’t broken down during digestion, and therefore they assist in making the body process food more slowly. These fibres can slow the digestion of glucose and reduce blood sugar levels. Consuming more fibre soluble can aid in lowering blood sugar levels for those who suffer from diabetes.

Fiber doesn’t cause blood sugar levels to increase unlike other carbohydrates. This stops your body from absorbing excess cholesterol and fat. This results in lower levels of cholesterol and triglycerides. In addition, fiber aids to improve your gut health and reduce the risk of colon cancer. All of these benefits make fiber an integral part of healthy eating. It also improves your overall health by lowering blood sugar levels.

Reduces weight
Fibre is a type of carbohydrate that is found in plant food. It is difficult for the body to absorb. It is the reason why fibre is not easily absorbed by the body, and can cause a range of negative effects, including digestive discomfort and increased flatulence. It also helps in preventing an abrupt rise in blood sugar levels, which could cause obesity and increase the chance of developing diabetes. You can reduce the risk of developing type 2 heart disease, diabetes or even overall mortality by increasing the amount of fibre you consume.

Fibre also has other benefits that include a reduced weight and better health. For women, high-fiber diets may lower the risk of developing breast cancer. It promotes weight loss and digestion. Breakfast cereals that are high in fibre may not be hydrating enough and can cause constipation. Constipation is a common issue in adults and may be caused by breakfast cereals with high levels of fibre. Despite the many benefits of fiber however, many adults aren’t consuming enough fiber. Research has proven that low-fiber diets can cause heart disease, stroke, and certain kinds of cancer.

Reduces the appearance of bloating
Fiber is an important part of eating a healthy diet. But what amount should you eat? The National Academy of Medicine defines fiber as diet-based carbohydrates, lignans and insoluble and soluble cellulose and hemicellulose all of which have an impact on the human body’s health. Certain kinds of fiber are soluble and fermentable and beneficial to your digestive system, whereas other types are indigestible. Soluble fiber can be found in cereal grains, while insoluble fiber is found in a variety of vegetables and fruits Cell walls.

Although protein-rich diets are linked to an increase in gastrointestinal bloating researchers believe a change in the microbiome could be the culprit. In a study of people who were eating high-fiber diets substitution of high-fiber protein with high-fiber carbohydrates reduced the occurrence of black bloating. Although more research is needed to pinpoint the exact mechanism, this substitution may be a good method to reduce bloating.

Reduces gas
Fibre can decrease gas and improve health when it is eaten. It is recommended to introduce it gradually to give the gut microflora to adjust. Three studies showed that the bodies of participants gradually adapted to beans and gas levels returned to normal within three to four weeks. Beans should be immersed in water for a few hours before cooking to prevent excessive gas production. Avoid foods with high fiber content, such as coffee and soda as they tend to be high in sugar.

A diet rich in fibres slowed gas flow and decreased the number of boluses which were able to be absorbed through the rectum. Some people may have gas-related symptoms due to high-fibre foods. However this is usually due to colonic bacteria that ferment gasses. The recommended intake of fibre ranges between 20 and 35 grams per day. Fiber intake offers many other advantages, too.

Reduces calorie intake
A recent study has shown that eating more fiber can help you lose weight. Participants were split into four groups based on their diet composition. One group included those with an average BMI and a high intake of fibre and the other two groups comprised those with a low fiber intake. Participants who had achieved the Adequate Intake of fiber lost less calories than those who did not.

High-fiber food items are filling and more filling. They also require more time to eat. This leads to a less calories per serving. Additionally, they could prolong the life of a person. High-fiber foods, like cereals, have been linked to a lower risk of dying from all cancers and cardiovascular disease. Therefore, while eating more fiber can reduce the calories you consume it is still possible to take pleasure in delicious, nutritious foods while reducing the risk of heart disease, diabetes, and obesity.