Cooking and Dining
The Top Benefits of a Fiber-Rich Diet
A healthy diet includes a lot of fiber. So many people would be surprised to learn that their current diet lacks the fiber needed for good health. If you are contemplating adding more fiber into your diet, be sure to read on, because we are about to disclose the benefits of a high-fiber diet.
Normal Bowel Movements
Those who are susceptible to constipation and intestinal cramping could benefit from more fiber in their diet. Good levels of dietary fiber in the diet can increase the weight and size of the stool, as well as soften it. The right amount of dietary fiber also decreases the chance of constipation, watery stools and more. So, if you are one of the few with a sensitive digestion system, more fiber in your diet could certainly help.
Good levels of dietary fiber in your diet do not only contribute to improved bowel movements, they also ensure your digestive system stays healthy. If you increase the amount of fiber you consume, you also reduce the chances of developing illnesses and medical problems in relation to digestion. This includes hemorrhoids and diverticulitis of the colon.
Lower Cholesterol Levels
Soluble fibers commonly found in flaxseed and oats can have a positive effect on cholesterol levels. Dietary fibers that classify as soluble fibers can lower low-density lipoprotein of LDL cholesterol. This is the cholesterol that is considered harmful for your health. Therefore, people who experienced problems with high LDL cholesterol in the past, could benefit from having more fiber in their diet.
More fiber in your diet can have more benefits for heart health, so the benefits are not limited to lower LDL cholesterol. Recent studies have shown that certain high fiber foods can reduce blood pressure, making such foods more interesting to people with chronic high blood pressure issues. In addition to that, high-fiber foods can also reduce inflammation in the body. Therefore, we can conclude that high levels of fiber in the diet can contribute to overall better health.
Scientists have also found a link between an increased fiber intake and a reduced chance of heart-attacks. People consuming a high-fiber diet have shown to have 40% less chance of experiencing a heart attack, so people prone to heart disease can certainly protect their health with more fiber.
Regulation of Blood Sugar Levels
To make the success song of fiber rich foods even sweeter, you must also consider that fiber-rich foods can be interesting for people suffering from diabetes. Soluble fibers are quite interesting specifically, because soluble fibers can slow down the speed of sugar absorption and subsequently improve blood sugar levels.
In addition to their usefulness in people with diabetes, adding more insoluble fiber to your diet could also prevent type 2 diabetes. Studies have shown that regular consumption of insoluble fiber reduces the risk of developing this illness. While it is no guarantee that insoluble fiber will stop you from getting diabetes all-together, it could make the difference to those susceptible to it.
Improved Weight Loss and Weight Loss Maintenance
Even though your overall health will benefit the most from adding more fiber to your diet, fiber can also be used to reach your ideal weight and maintain it. High-fiber foods tend to be more filling, which means you will be less susceptible to fall off the diet wagon with binges and high-calorie snacks. High-fiber foods also take a little longer to eat, which means you are less likely to overeat on them than other foods. So, if you have experienced problems with portion control, cravings and hunger feelings, adding more fiber into your regular diet could certainly prove beneficial to you.
Better Skin Health
The last benefit of a fiber-rich diet may be a surprise to many, but studies have shown that a fiber called psyllium husk could help to remove yeast and fungus from the human body. By removing yeast and fungus, fiber protects the skin against acne and rash, since yeast and fungus are the two compounds that can cause these problems.
To get rid of yeast and fungus, the body usually excretes them through the skin. However, psyllium husk enables the removal of yeast and fungus in another way, making it less likely that the person in question will experience problems such as acne or a skin rash. Thus, if you often experience rashes or acne, adding a fiber such as psyllium husk could be beneficial.
Fiber-rich diets have so many health benefits, it is almost impossible to ignore them. From weight loss management and improved bowel movements to a healthier heart and lower cholesterol levels, these are all benefits associated with fiber-rich foods. So, if you need to create a new diet for yourself and still pondering the amount of fiber you should incorporate, be sure to keep your soluble and insoluble fiber levels high to protect your overall health and wellbeing!