Yakult Low Sugar High Fibre

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 benefits of eating more fiber is the lower risk of developing heart disease and diabetes. Ronette Lategan Potgieter, a Stetson University dietitian and assistant professor in nutrition, stated that eating more fiber is vital to overall health.

Lowers cholesterol
One of the many benefits that fibre has is its ability reduce cholesterol. It does this by blocking bile acids from entering the arteries. It also improves bowel function and helps bulk up the food we consume. Fiber also reduces the chance for stroke and heart disease. A recent Harvard study found that those who consume more than 25 grams of fiber per day are less likely to suffer from both conditions. You should eat more vegetables, which are rich in fibre, and include whole grains and beans.

Fibre can be found in foods. There are two types of fibre which are soluble and non-soluble. Soluble fiber forms a gel in the intestines that slows the absorption of fats and cholesterol. It also serves as a source of food for gut bacteria that are ‘friendly which produce compounds that are beneficial to heart health. Therefore, eating more fibre is a healthy way to improve your overall health. Although insoluble fibre can appear unappetizing, research has shown that it can reduce cholesterol.

Lower blood sugar
One way to lower your blood sugar is to increase your consumption of soluble fibre. These fibres are found in a variety of fruits, vegetables and legumes. They do not break down during digestion, and therefore they aid in making the body process food slower. In addition, by slowing the absorption of glucose, these fibres lower blood sugar levels. Consuming more soluble fiber can aid in lowering blood sugar levels for those suffering from diabetes.

Fiber doesn’t cause blood sugar levels to rise unlike other carbohydrates. This stops your body from absorbing excess fat and cholesterol. The result is lower triglycerides and cholesterol levels. Fiber can also improve your gut health and reduce the chance of developing colon cancer. All of these advantages make fiber an essential component of a healthy diet. It also improves your overall health by decreasing blood sugar levels.

Lower weight
Fibre is a dietary carbohydrate in plant foods and is difficult for the body to digest. As a result, fibre isn’t absorbed easily by the body and may cause a variety of adverse reactions, including stomach discomfort and a rise in flatulence. It also helps to prevent the rapid rise in blood sugar levels, which can cause obesity and an increased likelihood of developing diabetes. By increasing your intake of fibre you will lower the risk of developing type 2 heart disease, diabetes and overall mortality.

Fibre also offers other benefits, including lower weight and better health. Consuming a diet high in fibre can reduce the risk of breast cancer among women. It aids in weight loss and digestion. High-fibre breakfast cereals may not have enough fluid which can lead to constipation. In addition, a high-fibre breakfast cereal may not prevent constipation, which is common in adults. Despite the benefits of fiber however, many adults aren’t getting enough fibre. Studies have shown that low-fiber diets can cause heart disease, stroke, and some kinds of cancer.

Reduces bloating
Fiber is an essential component of a healthy diet but how much should you be consuming? The National Academy of Medicine defines fiber as diet-based carbohydrates, lignans and insoluble and soluble cellulose and hemicellulose, all of which have an effect on human health. Some types of fiber are fermentable and soluble which is beneficial for the digestive system, whereas others aren’t digestible. Soluble fiber can be found in cereal grains, while insoluble fiber can be found in a variety of vegetables and fruits’ cell walls.

While protein-rich diets are linked to a higher incidence of gastrointestinal bloating, researchers believe a shift in the microbiome might be the reason. In a study of individuals who were eating high-fiber diets substitution of high-fiber carbs with high fiber proteins reduced the likelihood of black bloating. Although more research is needed to determine the precise mechanism, this substitution may be a good method for reducing the likelihood of bloating.

Reduces gas
In the event of consumption, fibre can reduce gas and improve your health. It is recommended to introduce it gradually to allow the gut microflora time to adjust. Three studies have shown that the bodies of participants slowly adapted to beans and gas levels returned back to normal levels after three to four weeks. Beans should be kept in water for a few days prior to cooking to avoid excessive gas production. Avoid foods with high fiber content, such as soda and coffee, as they tend to be high in sugar.

High-fibre diets may delay gas transit and reduce the number of boluses passing through the rectum. Although some individuals may experience gaseous symptoms after consuming a high-fibre diet, these symptoms are usually caused by the fermentation of gases by colonic bacteria. The recommended daily intake of fibre is between 20 and 35 grams. Fibre intake has many other benefits, too.

Reduces calorie intake
A recent study has shown that eating more fiber can aid in losing weight. Participants were divided into four groups depending on their diet composition. One group consisted of people who had a high consumption of fiber and a normal BMI. The other two groups were 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 foods are filling and take longer to digest leading to less calories per serving. They also may prolong your lifespan. High-fiber foods like cereals have been shown to lower your risk of developing all kinds of cancers and cardiovascular disease. So, even though eating more fiber may reduce calories but you can still enjoy tasty, nutritious foods while reducing the risk of heart disease, diabetes, and obesity.