Weet Bix High Fibre

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine discovered that more than 20 percent of Americans need more fiber. There are many advantages to eating more fiber, including a lower risk 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 more fiber is essential for overall health.

Lowers cholesterol
One of the many benefits that fibre has is its ability to reduce cholesterol. It does this by keeping bile acids out of the arteries. In addition, it improves bowel function, adding bulk to the food we consume. It also lowers the risk for heart disease and stroke. A Harvard study has proven that people who consume 25g or more daily of fiber have an increased risk of developing either condition. The key is to include more vegetables to your diet since they’re rich in fibre, as well with whole beans and grains.

Fibre is present in food and has two types of fiber: insoluble and soluble. Soluble fiber forms a gel in the intestine that delays the absorption of fats or cholesterol. It also serves as a source of food for gut bacteria known as ‘friendly, which produce substances that are beneficial for heart health. Thus, consuming more fibre is a great way to improve your overall health. Although insoluble fibre can appear unappetizing, research has shown that it may lower cholesterol levels.

Lowers blood sugar
One method to lower your blood glucose is to increase your intake of soluble fibre. These fibres are found in a variety of fruits such as vegetables, grains nuts, and legumes. They aren’t broken down during digestion, so they assist in making the body process food slower. The fibres can reduce the absorption of glucose and lower blood sugar levels. Consuming more soluble fiber can help lower blood sugar levels for those with diabetes.

Fiber doesn’t cause blood sugar to spike unlike other carbohydrates. This stops your body from absorption of excess fat and cholesterol. The result is lower triglycerides and cholesterol levels. Additionally, fiber helps to improve the health of your gut and lower your risk of colon cancer. These advantages make fiber a crucial part to a healthy diet. It can also improve your overall health by lowering blood sugar levels.

Lower weight
Fibre is a carbohydrate found in plant foods, and is difficult for the body to digest. As a result, fibre is not easily absorbed by the body and may result in a variety of negative effects, including digestive discomfort and increased flatulence. It also helps to prevent an increase in blood sugar levels, which could lead to obesity and increased risk of developing diabetes. By increasing the intake of fibre you will reduce the risk of developing type 2 heart disease, diabetes, and general mortality.

Fibre is also beneficial for other reasons that include a reduced weight and better health. Diets high in fibre can lower breast cancer risk in women. It also helps regulate the digestive system and aids in weight loss. Breakfast cereals that are high in fibre may not be hydrating enough which can lead to constipation. In addition the high-fibre breakfast cereal might not be able to stop constipation which is common in adults. Despite the many benefits of fiber, many adults are not eating enough fibre. Research has proven that diets with low levels of fiber can lead to stroke, heart disease, and certain types of cancer.

Reduces the appearance of bloating
Fiber is a crucial component of the healthy diet. But what amount should you eat? The National Academy of Medicine defines fiber to include dietary carbohydrates, lignans and insoluble and soluble forms of cellulose and hemicellulose. All of these can affect the health of people. Certain kinds of fiber are fermentable and soluble, which is good for your digestive system, while other types are indigestible. Soluble fiber can be found in cereal grains whereas insoluble fiber can be found in many fruits and vegetables’ cell walls.

Protein-rich diets have been linked to an increase in gastrointestinal bloating researchers believe that a shift in the microbiome may be the reason. A study of individuals who ate high-fiber diets demonstrated that the presence of black bloating decreased by replacing high-fiber protein with high fiber carbohydrates. While further research is required to determine the exact mechanism, this could be a good strategy to reduce bloating.

Reduces gas
When consumed, fibre may decrease gas and increase health. To allow the microflora in your gut to adjust, fibre should be introduced gradually. Three studies revealed that participants’ bodies gradually adapted to beans, and gas levels returned back to normal after three to four weeks. Beans should be soaked for at least an hour prior to being cooked to reduce gas production. Also, avoid foods with high fiber such as soda and coffee because these foods tend to have a higher sugar content.

High-fibre diets can slow gas flow and decrease the number of boluses passing from the rectum. Some people might suffer from gaseous symptoms resulting from high-fibre foods. However, this is often caused by colonic bacteria fermenting gases. The recommended intake of fibre ranges between 20 and 35 grams per day. The intake of fibre also has other advantages.

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

High-fiber food items are filling and filling. They also take longer to eat. This leads to a lower calories per portion. They may also extend your life span. High-fiber cereals like cereals have been proven to reduce your risk of developing all types of cancers and cardiovascular disease. So, even though eating more fiber can lower your calorie intake it is still possible to enjoy tasty, nutritious foods while reducing the risk of heart disease, diabetes and obesity.