All the amazing benefits of eating a high fiber diet
- October 15, 2019
- Cancer, Diet, Food Allergies, Gut Bacteria, Integrative, microbiome, Probiotics, Recent News
- No responses
1. Here’s why your diet needs to be a high fiber one!
It may not sound very appetizing, however, a high fiber diet is one you should be following. Now, while there are several ‘diets’ and ‘wellness trends’ doing the rounds these days, a simple diet that’s high in fibre will do the job of keeping you healthy. Eating more fibre delivers a slew of health benefits. Here are some of them…
2. May reduce your risk of heart disease
A high fiber diet could help reduce your risk of heart disease. Whether you are looking to improve your health or in the danger zone, load up on fiber rich foods to protect yourself from heart disease. A study, published in the journal BMJ, found consuming about seven grams of fibre daily can significantly reduce the risk of heart disease by 9 per cent. Some studies suggest fibre can help absorb excess cholesterol in your body.
3. An all natural detox
Who needs a juice cleanse? Fibre naturally scrubs and promotes the elimination of toxins from your G.I. tract. Fibre soaks up potentially harmful compounds, such as excess estrogen and unhealthy fats, before they can be absorbed by the body. The faster they go through you, the less chance they have to cause harm.
4. To have healthier gut bateria
A recent Italian study found that eating a high-fibre Mediterranean diet was associated with higher levels of short-chain fatty acids. And you can start to see the changes in gut bacteria within just a few days. Unhealthy gut bacteria results in obesity and several heart problems.
5. Will help you stay well longer
Snicker all you like, but constipation is one of the most common G.I. complaints. Fibre ensures that your bowel movements are regular and this in turn, results in a healthy internal system. You will feel healthier and stay well for longer periods of time too.
6. Normalizes bowel movements
Eating a well-balanced fiber rich diet can ensure that your digestion process runs along smoothly. The better your digestion process is, the healthier your body will be. This way all the toxins will also get eliminated from your body. Plus, a high-fibre diet may also help lower your risk of developing hemorrhoids.
7. Lowers cholesterol levels
Studies have found that a fiber rich diet may help lower bad cholesterol levels in the body by lowering low-density lipoprotein. These high fiber foods may also have other heart-health benefits, such as reducing blood pressure and inflammation. So opt for foods like beans, oats, flaxseed and oat bran.
8. Helps control blood sugar levels
High fibre diets work really well for people with diabetes as fibre can slow the absorption of sugar. This, in turn, can help improve blood sugar levels which can work wonders for diabetics.
9. Helps you live longer
While this is still just a theory, there are plenty of studies to support the fact that a high-fibre diet is amongst the healthiest diets out there. It can help prevent certain types of cancers as well as reduce the risk of cardiovascular diseases which could possibly improve a person’s lifespan.
10. For weight loss
Even if increasing your fibre intake is the only dietary change you make, you’ll shed pounds. Fibre helps bind fat and sugar molecules as they travel through your dietary tract which reduces the number of calories you actually get. There are several studies that prove that a diet rich in fibre will help cut those pounds off.
11. Reduces type-2 diabetes
A recent study proved that people who consumed more than 26 grams of fibre a day were at an 18 per cent lower risk of diabetes, as compared to those who consumed less than 19 grams daily. Fibre effectively helps maintain blood sugar levels. Diabetics, we hope you are reading this carefully…
12. Reduces the risk of certain cancers
Every 10 grams of fibre you eat is associated with a 10 per cent reduced risk of colorectal cancer and a 5 per cent fall in breast cancer risk, says a study published in the Annals of Oncology. In addition to the anti-cancer effects of fibre, the foods that contain it—like veggies and fruits—are also rich in antioxidants.
13. Promotes the elimination of toxins
A diet high in fiber naturally scrubs and promotes the elimination of toxins from your G.I. tract, thus making for a natural detox by itself. Fibre soaks up potentially harmful compounds, such as excess estrogen and unhealthy fats, before they can be absorbed by the body.
14. For healthier bones
Some types of soluble fiber dubbed “prebiotics” and found in asparagus, leeks, soybeans, wheat and oats—have been shown to increase the bioavailability of minerals like calcium in the foods you eat, which may help maintain bone density.We implore you’ll to eat a high-fiber diet.