Waitrose High Fibre Muesli

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine discovered that nearly 20% of Americans require more fiber. There are many benefits to eating more fiber which include a lower likelihood of developing diabetes and heart disease. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor of nutrition, stated that eating more fiber is vital to overall health.

Lowers cholesterol
One of the many advantages that fibre has is its ability to reduce cholesterol. It does this by keeping bile acids out of the arteries. It also improves bowel function and adds bulk to the food we eat. Additionally, fiber lowers the risk of stroke and heart disease. A Harvard study has proven that people who consume 25g or more daily fiber have an increased risk of developing either condition. The key is to add more vegetables into your diet, as they are a source of fibre, along with whole grains and beans.

Fiber is present in many foods and is available in two forms that are soluble and insoluble. Soluble fiber forms a gel inside the intestine that slows down absorption of cholesterol and fats. It is also a food source for beneficial gut bacteria that creates substances that are beneficial for your heart health. So, consuming more fibre is a healthy way to improve your overall health. While insoluble fiber may appear unappetizing to some, research suggests that it can lower cholesterol.

Lowers blood sugar
Increase your intake of soluble fibre to lower blood glucose levels. These fibres can be found in many fruits, vegetables, grains, nuts, and legumes. They do not break down during digestion, therefore they help the body process food slower. These fibres can slow the digestion of glucose and reduce blood sugar levels. Consuming more soluble fibre may help lower blood sugar levels in those suffering from diabetes.

Fiber doesn’t cause blood sugar levels to increase unlike other carbohydrates. This stops your body from absorption of cholesterol and fats that are excessive. This leads to lower cholesterol and triglycerides. Additionally, fiber helps to improve the health of your gut and reduce your risk of developing colon cancer. All of these benefits make fiber an integral part of healthy eating. It also improves overall health by decreasing blood sugar levels.

Lowers the weight
Fibre is a carbohydrate that is found in plant foods, and is difficult for the body to digest. Fibre is not readily absorbed by the body, which can lead to side effects such as digestive discomfort and flatulence. It also helps prevent the rapid rise in blood insulin levels, which is linked with obesity and an increased risk of developing diabetes. You can reduce the risk of developing type 2 heart disease, diabetes or general mortality by increasing your fiber intake.

Fibre has numerous other benefits that include a reduced weight and better health. Diets high in fibre can lower breast cancer risk in women. It also aids in regulating the digestive system and encourages weight loss. However high-fibre breakfast items may not be filled with enough fluid and could cause constipation. Additionally the high-fibre breakfast cereal might not be able to prevent constipation, which is common among adults. A lot of adults don’t consume enough fiber, despite its numerous benefits. Studies have shown that diets that are low in fiber can cause stroke, heart disease and certain kinds of cancer.

Reduces bloating
Fiber is a crucial component of an optimum diet however, what amount should you consume? The National Academy of Medicine defines fiber as diet-based carbohydrates, lignans and soluble and insoluble cellulose and hemicellulose, all of which have an impact on the health of humans. Some types of fiber are soluble and fermentable which is beneficial for your digestive system, whereas others 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 shift in the microbiome could be the reason for the increase in gastrointestinal bloating after protein-rich diets are connected to the issue. A study of people who ate high-fiber diets revealed that the presence of black bloating could be reduced by replacing high-fiber protein by high fiber carbohydrates. While further research is needed to identify the exact mechanism, the substitution could be a helpful method to reduce the bloating.

Reduces gas
Fibre can help reduce gas and improve health when eaten. It should be introduced slowly to allow the gut microflora time adjust. Three studies found that the bodies of participants gradually adjusted to beans and gas levels returned back to normal within three to four weeks. Beans should be soaked at least an hour prior to being cooked to decrease gas production. Avoid foods high in fiber, such as coffee and soda, as they are usually high in sugar.

High-fibre diets can slow gas transit and reduce the number of boluses passing from the rectum. Although some individuals might experience gaseous symptoms after eating a high-fibre diet these symptoms are usually caused by the fermentation of gases by colonic bacteria. The recommended intake of fiber ranges between 20 and 35 g per day. Fiber intake offers many other benefits, too.

Reduces calorie intake
One of the latest findings regarding diets is that eating more fibre can help with weight loss. Participants were split into four groups depending on their diet composition. One group comprised of those who consumed a lot of fiber and a normal BMI. The other two groups were comprised of those who had low fiber intake. All in all, those who were able to meet the Adequate Intake (AI) of fibre lost fewer calories than those who did not.

High-fiber food items are filling and more filling. They also take longer to eat. This results in a less calories per serving. They can also extend your life span. Foods high in fiber, such as cereals, have been shown to lower your risk of developing various types of cancers and cardiovascular disease. While eating more fiber may reduce your calories intake but it also helps you enjoy healthy, tasty foods and reduce your risk of developing heart disease, diabetes, or overweight.