Waitrose High Fibre Bran

How Using Fibre Can Increase Health

According to a study published in the American Journal of Lifestyle Medicine, nearly 20 percent of Americans need more fiber in their diets. Among the many advantages of eating more fiber is the lower chance 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
One of the many advantages that fibre has is its ability to reduce cholesterol. It blocks bile acids from entering the arteries. In addition, it also improves the function of the bowel, and adds bulk to the food we eat. Fiber also reduces the chance for heart disease and stroke. A Harvard study has shown that people who consume at least 25g of fiber daily have an increased risk of developing either condition. The key is to include more vegetables to your diet, since they’re high in fibre, along with whole grains and beans.

Fibre is present in food and comes in two forms: soluble and insoluble. Soluble fiber forms a gel in the intestine , which slows down the absorption of fats or cholesterol. It is also a food source of beneficial gut bacteria which produce substances that are good for your heart health. Therefore, eating more fibre is a healthy method to improve your overall health. While insoluble fiber may appear unappetizing to some, research suggests that it can reduce cholesterol levels.

Lower blood sugar
Increase your intake of soluble fiber to lower blood glucose. These fibres can be found in a variety of fruits as well as vegetables, grains, legumes, and nuts. They are not broken down during digestion, so they aid in making the body process food more slowly. These fibres can slow the absorption of glucose and lower blood sugar levels. Consuming more soluble fibre may help lower blood sugar levels for people suffering from diabetes.

Fiber doesn’t cause blood sugar levels to increase unlike other carbohydrates. This helps to prevent the absorption of excess fat and cholesterol. This results in lower levels of cholesterol and triglycerides. In addition, fiber aids to improve your gut health and lower your chance of developing colon cancer. These advantages make fiber a crucial part to a healthy diet. It also improves overall health by lowering 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. Fibre is not readily absorbed by the body, which can result in side negative effects, such as stomach pain and flatulence. It also helps in preventing an increase in blood sugar levels, which can lead to obesity and increased risk of developing diabetes. By increasing your intake of fibre you will lower the risk of developing type 2 heart disease, diabetes and general mortality.

Fibre also offers other benefits that include weight loss and improved health. In women, high fibre diets may reduce the risk of developing breast cancer. It helps to lose weight and improves digestion. High-fibre breakfast cereals might not contain enough fluid, which can lead to constipation. Constipation is a common problem in adults and can be caused by high-fibre breakfast cereals. Many adults do not eat enough fiber, despite the numerous benefits. Research has proven that low fibre diets can lead to stroke, heart disease and certain kinds of cancer.

Reduces bloating
Fiber is a crucial component of eating a healthy diet. But how much should you consume? The National Academy of Medicine defines fiber as diet-based carbohydrates, lignans and insoluble and soluble cellulose as well as hemicellulose, all of which have an impact on the human body’s health. Certain kinds of fiber are fermentable and soluble and beneficial to your digestive system, whereas others are not digestible. Soluble fiber can be found in cereal grains while insoluble fiber is found in many fruits and vegetables Cell walls.

Researchers believe that a shift in microbiome could be responsible for an increase in gastrointestinal bloating, especially when high-protein diets are associated with the issue. In a study of individuals who ate high-fiber diets, substitution of high-fiber proteins with high-fiber carbohydrates reduced the occurrence of black bloating. While further studies are needed to discover the exact mechanism, this substitution may be a useful method to reduce the bloating.

Reduces gas
When eaten, fibre can decrease gas and increase health. To allow the microflora in your gut to adjust, it is recommended that fibre should be slowly introduced. In three studies participants’ bodies gradually adapted to beans, and gas levels returned to normal after three to four weeks. Beans should be kept in water for a few days prior to cooking to avoid excessive gas production. Also, stay clear of foods high in fiber such as soda and coffee as they tend to have a high sugar content.

A high-fibre diet slowed gas flow and decreased the amount of boluses that were discharged from the rectum. Some people may feel gaseous after eating high-fibre food items. However, this is often due to colonic bacteria fermenting gasses. The recommended fibre intake ranges between 20 and 35 grams per day. The consumption of fibre has other advantages.

Reduces calorie intake
A recent study has proven that eating more fibre can help you lose weight. In the study, participants were divided into four groups according to their diet composition. One group comprised people with a normal BMI and high fiber intake while the two other groups comprised those with a low fiber intake. All in all, those who met the Adequate Intake (AI) of fiber lost less calories than those who did not.

High-fiber foods are substantial and consume more time, resulting in less calories per serving. They may also prolong your lifespan. High-fiber foods like cereals have been shown to lower your risk of developing various kinds of cancers and cardiovascular disease. So, even though eating more fiber may reduce your calorie intake but you can still enjoy delicious, nutritious food while decreasing the risk of heart disease, diabetes and obesity.