Woolworths High Fibre Bran

How Using Fibre Can Increase Health

A recent study published in the American Journal of Lifestyle Medicine found that nearly 20 percent of Americans require more fiber. There are numerous advantages to consuming more fiber as well as a lower chance of developing heart disease and diabetes. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor in nutrition, stated that eating more fibre is important for overall health.

Reduces cholesterol
One of the many benefits fibre can provide is the ability to lower cholesterol. It blocks bile acids from entering the arteries. It also improves bowel function and adds bulk to the food we consume. Additionally, fiber lowers the risk of heart disease and stroke. A recent Harvard study found that people who consume more than 25 grams of fiber a day have a lower risk of both conditions. The key is to add more vegetables to your diet as they contain fibre, along with whole grains and beans.

Fibre is found in food items. There are two types of fibre: soluble and insoluble. Soluble fiber forms a gel inside the intestine which delays the absorption of fats and cholesterol. It can also be a source of food for gut bacteria that are friendly which produce compounds that are beneficial to heart health. Consuming more fibre is a great method to improve your overall health. Although it may not look appealing, studies have demonstrated that insoluble fibre can lower cholesterol.

Lower blood sugar
Increase your intake of soluble fibre to lower blood glucose levels. These fibres can be found in a variety of fruits, vegetables and legumes. They aren’t broken down during digestion, and therefore they aid in the process of digestion and help to make food slower. They can also slow down the digestion of glucose and reduce blood sugar levels. Patients with diabetes can lower their blood glucose levels by consuming more insoluble fibre.

Contrary to other carbs that are processed, fiber doesn’t cause an increase in blood sugar. This reduces the absorption of excess fat and cholesterol. The result is lower cholesterol and triglycerides. Additionally, fiber can help to improve your gut health and reduce your risk of colon cancer. These benefits make fiber a vital component of a balanced diet. It can also improve your overall health by lowering blood sugar levels.

Lower weight
Fibre is a carbohydrate that is found in plant foods, and is difficult for the body to digest. Fibre isn’t easily absorbable by the body, which can cause side effects like 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 diabetes. You can reduce the risk of developing type 2 diabetes, heart disease, or even death overall by increasing your fibre intake.

Fibre has many other benefits that include a reduced weight and healthier. A diet rich in fibre can help reduce breast cancer risk in women. It can help reduce weight and digestion. Breakfast cereals with high-fibre may not contain enough fluids and can cause constipation. Additionally that a breakfast cereal with high levels of fibre 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 lead to stroke, heart disease and some types of cancer.

Reduces the appearance of bloating
Fiber is an integral component of a healthy diet, but how much should you eat? The National Academy of Medicine defines fiber to include food-based carbohydrates, lignans as well as insoluble and soluble forms of cellulose and hemicellulose. All of these can affect the health of people. Certain fibers are soluble and can be fermented, which is great for digestion. Others are indigestible. Soluble fiber is found in cereal grains, whereas insoluble fiber is found in the cell walls of many vegetables and fruits.

Researchers believe that a shift in the microbiome could be responsible for the increased frequency of gastrointestinal bloating in protein-rich diets are associated with the issue. In a study of individuals who were eating high-fiber diets substitution of high-fiber protein with high-fiber carbohydrates decreased the likelihood of black bloating. Although further research is needed to identify the exact mechanism, this substitution may be a useful method for reducing the likelihood of bloating.

Reduces gas
Fibre can reduce gas and improve health when eaten. To allow the microflora of your gut to adjust, fibre should be introduced gradually. In three studies participants’ bodies gradually adapted to beans, and gas levels returned to normal levels after three to four weeks. Beans should be soaked for at minimum two hours prior to cooking to reduce gas production. Also, stay clear of foods high in fiber like soda and coffee as they tend to have a higher sugar content.

High-fibre diets delay gas transit and reduce the number of boluses passed through the rectum. Some people may feel gaseous after eating 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. Fibre intake also has many other benefits.

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

High-fiber foods are a lot more filling and take longer to digest, resulting in less calories per serving. Additionally, they could prolong life. Foods high in fiber, such as cereals, have been proven to reduce your risk of developing all kinds of cancers and cardiovascular disease. So, even though eating more fiber can lower the calories you consume but you can still enjoy delicious, nutritious food while decreasing the risk of heart disease, diabetes, and obesity.