How Using Fibre Can Increase Health
A recent study published in the American Journal of Lifestyle Medicine discovered that nearly 20 percent of Americans need more fiber. One of the many advantages of eating more fiber is the decreased chance of developing heart disease and diabetes. According to the study’s author, Ronette Lategan-Potgieter a dietitian and assistant professor of nutrition at Stetson University, eating an increased amount of fiber is vital for overall health.
Among the many benefits of fiber, one of the most important is its ability to lower cholesterol. It prevents bile acids from entering the arteries. It also improves bowel function and helps bulk up the food we eat. In addition, fiber reduces the risk of stroke and heart disease. A Harvard study has proven that people who consume at least 25g of daily fiber have less risk of developing either. Eat more vegetables, which are abundant in fibre, along whole grains and beans.
Fibre is present in food and is of two types of fiber: soluble and insoluble. Soluble fiber forms a gel inside the intestines and slows absorption of fats and cholesterol. It can also be an important source of food for gut bacteria that are friendly which produce compounds that are beneficial to heart health. In addition, eating more fibre can improve your overall health. Although it may not look appealing, research has shown that insoluble fibre can reduce cholesterol.
Lowers blood sugar levels
One way to lower your blood sugar is to increase your intake of insoluble fibre. These fibres can be found in a variety of fruits such as vegetables, grains nuts, and legumes. They do not break down during digestion, so they assist in making the body process food more slowly. Through slowing the absorption process of glucose, these fibres lower blood sugar levels. Consuming more soluble fibre can help lower blood sugar levels in people suffering from diabetes.
Fiber does not cause blood sugar levels to increase unlike other carbohydrates. This reduces the absorption of cholesterol and fats. This leads to lower triglycerides and cholesterol levels. Additionally, fiber helps to improve your gut health and reduce the chance of developing colon cancer. All of these benefits make dietary fiber an integral part of healthy eating. It can also improve your overall health by lowering your blood sugar levels.
Fibre is a carbohydrate that is found in plant food. It is hard for the body to absorb. Fibre isn’t readily absorbed by the body, which can result in side effects like digestive discomfort and flatulence. It also prevents the rapid rise in blood insulin levels, which is linked with overweight and a higher risk of developing diabetes. By increasing the amount of fibre you consume it is likely to reduce the chance of developing type 2 diabetes, heart disease, and overall mortality.
Fibre also offers other benefits such as weight loss and improved health. For women, high fibre diets can reduce the risk of breast cancer. It promotes weight loss and digestion. However high-fibre breakfast items may not be coupled with enough fluids which can lead to constipation. In addition, a high-fibre breakfast cereal could not stop constipation which is common among adults. Despite the benefits of fibre most adults aren’t getting enough fibre. Research has shown that low-fibre diets can cause stroke, heart disease and certain types of cancer.
Reduces the appearance of bloating
Fiber is a crucial component of a healthy diet however, what amount should you consume? The National Academy of Medicine defines fiber as food-based carbohydrates, lignans as well as insoluble and soluble forms of cellulose and hemicellulose. All of them have an impact on the health of people. Certain fibers are soluble and can be fermented, which is great for the digestive system. Others are not digestible. Soluble fiber can be found in cereal grains, whereas insoluble fiber is found in the cell walls of many fruits and vegetables.
Researchers believe that a change in the microbiome might be responsible for increased gastrointestinal bloating when protein-rich diets are linked to the problem. In a study of individuals who were on high-fiber diets substitution of high-fiber protein with high-fiber carbohydrates decreased the occurrence of black bloating. While future studies are needed to discover the exact mechanism, this substitution may be a good strategy to reduce the bloating.
When consumed, fibre may reduce gas and improve health. It is recommended to introduce it gradually to give the gut microflora to adjust. Three studies showed that the body of the participants gradually adjusted to beans and gas levels returned back to normal after around three to four weeks. Beans should be soaked for at minimum two hours prior to being cooked to lower gas production. Also, avoid high-fiber foods such as soda and coffee as they tend to have a high sugar content.
A diet rich in fibres slowed gas transit and decreased the number of boluses which were released through the rectum. Some people may have gas-related symptoms due to high-fibre foods. However it is usually caused by colonic bacteria fermenting gases. The recommended intake of fiber ranges between 20 and 35 g per day. Fibre intake also has many other benefits.
Reduces calorie intake
A recent study has shown that eating more fibre can aid in losing weight. Participants were divided into four groups based on their diet composition. One group comprised of those who had a high consumption of fiber and having a normal BMI. The other two groups comprised people who had a low intake of 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 food items are filling, more filling, and consume more time to eat. This results in a lower calorie count per serving. They also may prolong your life. High-fiber foods like cereals have been proven to reduce the risk of developing all types of cancers and cardiovascular disease. Therefore, while eating more fiber can lower your calorie intake it is still possible to have delicious, nutritious meals while reducing the risk of diabetes, heart disease, and obesity.