How Using Fibre Can Increase Health
A recent study published in the American Journal of Lifestyle Medicine found that nearly 20% of Americans require more fiber. There are numerous benefits to eating more fiber which include a lower likelihood of developing diabetes and heart disease. According to study author Ronette Lategan-Potgieter, a dietitian and assistant professor of nutrition at Stetson University, consuming more fiber is essential for overall health.
One of the many benefits fiber can provide is the ability to lower cholesterol. It does this by keeping bile acids out of the arteries. It also improves the function of the bowel and helps bulk up the food we consume. It also reduces the risk of heart attack and stroke. A Harvard study has revealed that people who consume more than 25g daily are at less risk of developing either. The key is to add more vegetables to your diet since they are a source of fibre, along with whole beans and grains.
Fibre is present in food and comes in two forms of fiber: insoluble and soluble. Soluble fiber forms a gel within the intestine that slows down absorption of fats and cholesterol. It is also a food source of beneficial gut bacteria that produce substances that are beneficial to your heart health. Thus, consuming more fibre is a good way to improve your overall health. Although it might not look appealing, studies have proven that insoluble fibre can reduce cholesterol levels.
Lower blood sugar
Increase the amount of soluble fiber you consume to lower blood glucose levels. These fibres can be found in a variety of fruits, vegetables, grains, legumes, and nuts. Because they don’t break down during the digestion process, their abundance in the diet helps the body process food more slowly. Through slowing the absorption process of glucose, these fibres are able to lower blood sugar levels. People with diabetes can even lower their blood glucose levels by eating more soluble fibre.
Fiber doesn’t cause blood sugar to spike unlike other carbohydrates. This stops your body from absorbing cholesterol and fat. This leads to lower triglycerides and cholesterol levels. Fiber can also improve the health of your gut and reduce the risk of developing colon cancer. These benefits make fiber a vital element of a healthy diet. It also improves overall health by decreasing blood sugar levels.
Fibre is a carbohydrate found in plant foods, and is difficult for the body to digest. Fibre isn’t easily absorbable by the body, which can cause side consequences such as stomach discomfort and flatulence. It also helps to prevent a rapid rise in blood sugar levels, which could cause obesity and increase the risk of developing diabetes. By increasing fibre intake, you are likely to lower the chance of developing type 2 diabetes, heart disease, and overall mortality.
Fibre also has other benefits such as weight loss and better health. In women, high fibre diets may reduce the risk of breast cancer. It promotes weight loss and digestion. However high-fibre breakfast items may not be well-hydrated that could cause constipation. Constipation is a frequent issue in adults and may be caused by breakfast cereals with high levels of fibre. Many adults do not eat enough fiber, despite its many benefits. Research has shown that low-fibre diets can lead to stroke, heart disease and some kinds of cancer.
Reduces the appearance of bloating
Fiber is an essential component of eating a healthy diet. But how much should you consume? The National Academy of Medicine defines fiber as the dietary carbohydrates, lignans and insoluble and soluble cellulose and hemicellulose each of which has an impact on the human body’s health. Certain kinds of fiber are fermentable and soluble which is beneficial for your digestive system, while others are not digestible. Soluble fiber is found in cereal grains, while insoluble fiber is found in the cell walls of many fruits and vegetables.
Researchers believe that a shift in the microbiome could be responsible for the increase in gastrointestinal bloating after protein-rich diets have been linked to the problem. In a study of people on high-fiber diets, the substitution of high-fiber protein with high-fiber carbohydrates decreased the occurrence of black bloating. While further studies are needed to discover the exact mechanism, it could be a helpful approach to reduce the risk of bloating.
If consumed, fibre can reduce gas and improve your health. To allow the microflora of your gut to adjust, fibre should be introduced gradually. Three studies have shown that participants’ bodies gradually adapted to beans, and gas levels returned to normal within three to four weeks. Beans should be placed in a water bath for a couple of hours before cooking to prevent excessive 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 flow and decrease the number of boluses passed from the rectum. Some people may experience gaseous symptoms from high-fibre food items. However it is usually due to colonic bacterial fermentation of gasses. The recommended intake of fibre is between 20 and 35 grams per day. Fibre intake also has many other advantages.
Reduces calorie intake
One of the latest findings on diets is that eating more fibre aids in weight loss. Participants were split into four groups by their diet. One group consisted of people with a high intake of fiber and a normal BMI. The two other groups were comprised of people who had a low intake of fiber. All in all, those who had met the Adequate Intake (AI) of fiber lost less calories than non-adherents.
Foods high in fiber are more filling and take longer to consume, resulting in lower calories per serving. They can also extend your lifespan. Foods high in fiber, such as cereals, have been shown to lower the risk of developing all kinds of cancers and cardiovascular disease. Therefore, while eating more fiber may lower calories, you can still enjoy delicious, nutritious food while decreasing the risk of heart disease, diabetes and obesity.