9 Advantages of Eating More Fiber

Why is it essential to add fibre for a healthy diet? You must have heard from your mom or dietician that adding fibre to your diet is extremely important. It is said that having a fibre-rich diet can keep your digestive problems away.  

Food containing fibre improves overall health and maintains a healthy weight, reduces the risk of diabetes and heart disease, and lowers cancer risk.

It is essential for everyone, but it is especially beneficial for children as they need more fibre than adults. However, about 50% of all children aged between 2 to 8 years fall short of the daily recommended fibre intake.

Table of Contents

1. Know The Types

2. Make A Healthy Connection With Fibre

3. The Benefits Of A High Fibre Diet

4. Do You Have A Fibre Goal Each Day?

5. Dietitian’s Recommendation - Toneop

6. The Final Say

7. FAQs

Know The Types 

Dietary fibre is a kind of carbohydrate that your body can not digest or absorb. It includes both soluble and insoluble types of carbohydrates. It is a part of plant-based food that mostly passes through your digestive system without breaking down or being digested. 

There are two types of fibre:

1. Soluble Fibre

Soluble fibre has many benefits. It absorbs water, forming a gel-like substance in the digestive system. It is sticky, slows down the absorption of nutrients from food, helps lower cholesterol levels, and regulates blood sugar levels. 

Examples- barley, fruits, oats, vegetables, etc.

2. Insoluble Fibre

Insoluble fibre does not dissolve in water and adds bulk to stool. This type of fibre helps in preventing constipation. 

Examples- whole grains, etc.

Foods High in Dietary Fibre Include

• Beans (black beans, kidney beans, navy beans)
• Broccoli
• Corn
• Lentils
• Peas

Make A Healthy Connection With Fibre 

It promotes weight loss and helps to improve metabolism. Fibre helps you stay healthy in the long run and provides immediate benefits. As soon as you consume fibre, it absorbs water in the stomach and small intestine.

It creates a gel-like substance that slows gastric emptying. Therefore, the nutrients are released gradually into the bloodstream rather than all at once. It helps in stabilising blood sugar levels and keeps hunger at bay until your next mealtime.

The Benefits Of High-Fibre Diets

Manage Blood Sugar Level

For people suffering from diabetes, it can slow the absorption of sugar and help manage blood sugar levels. 

Control Cholesterol Level

Beans, lentils, and peas are high insoluble fibres, lowering total blood cholesterol levels.  It slows the absorption of sugar into the bloodstream and reduces the risk of type 2 diabetes. It also lowers LDL(Low-density lipoprotein), or “bad” cholesterol, in the blood by trapping bile acids and removing them from the body. 

Gut health

Consuming adequate fibre can prevent or cure constipation. Additionally, it promotes a balanced intestinal microbiome. Dietary fibre softens and increases the volume and weight of your faeces. You are less likely to become constipated if your faeces is large and easy to move. It absorbs water and gives stool volume, so if you have loose, watery stools, it might help to solidify them.

The following gastrointestinal conditions are improved by dietary fibre:

• Ulcerative colitis
• Holistic hernias
• A disease of the gastroesophageal reflux
• Differences illness

Haemorrhoids

Consuming foods high in fibre may reduce your risk of getting them and colonising small pouches (diverticular disease). Moreover,  studies have shown that a high-fibre diet may reduce the incidence of colorectal cancer. The colon ferments some fibre.

Reduced Risk Of Diabetes

Reduce the risk of developing diabetes by increasing fibre intake in the diet. It can help the body absorb sugar more slowly, lowering the risk of blood sugar.

There have been suggestions that those who consume high fibre diets, particularly cereal fibre, have a low chance of getting type 2 diabetes.

Management Of Weight

It assists in controlling weight loss for people trying to lose weight. Foods high in fibre make individuals feel satisfied for longer and may aid in diet compliance. Additionally, high-fibre foods are less "energy-dense," which means they contain fewer calories per unit of food and take longer to consume.

Extends Your Life

According to studies, increasing your consumption of dietary fibre, particularly cereal, may lower your chance of dying from all malignancies and cardiovascular disease.

Lower Your Risk Of Developing Cancer

According to a study published in the Annals of Oncology, every 10 grammes of fibre you consume is linked to a 10% lower risk of colorectal cancer and a 5% lower risk of breast cancer. 

It not only has anti-cancer properties, but foods that include it, such as fruits and vegetables, are also high in antioxidants and phytochemicals that may further lower your risk.

Acts As A Natural Detoxifier

It naturally cleanses and encourages the elimination of impurities from your gastrointestinal tract, acting as a natural detoxifier. To prevent the body from absorbing potentially hazardous substances like too much oestrogen and bad fats, soluble fibre absorbs them first. 

Insoluble fibre shortens the time substances like BPA, mercury, and pesticides remain in your system since it helps things move along more rapidly. There is less possibility of injury if they pass through you quickly.

Build Strong Bones

Soluble fibre is present in some foods, including oats, wheat, soy, and asparagus, and has been shown to boost the bioavailability of minerals like calcium in the diet. It also helps to maintain bone density.

Have A Goal For Each Day?

Making some simple improvements will help people increase their daily fibre intake.

• Eat fruits and vegetables with their skins on since they are high in fibre.
• Salads, soups, and side dishes should all have beans or lentils.
• Switch to whole-wheat versions of white bread and pasta.
• Try to eat fruit and veggies every day.

Dietitian’s Recommendation- TONEOP

Invigorate Your Day 

Choose a high-fibre cereal for breakfast with 5 grammes or more per serving. Select cereals that include the words "whole grain," "bran," or "fibre " in the name. Or you might incorporate a few tablespoons of uncooked wheat bran into your preferred cereal.

Change To Whole Grains 

At least half of the grains you eat must be whole grains. Look for pieces of bread with at least 2 grams of dietary fibre per serving and whole wheat, whole-wheat flour, or another whole grain listed as the first ingredient on the label. Try bulgur wheat, brown rice, wild rice, barley, and other whole-wheat products.

Bulk Up Baked Goods

Increase the volume of baked items by substituting half or all of the white flour with whole-grain flour. Consider including raw, crushed bran grain.

Focus On Legumes 

Legumes are a great source of fibre, so focus on beans, peas, and lentils. Add kidney beans to a green salad or a bowl of soup. Or you could prepare nachos with loads of fresh vegetables and refried beans.

Consume More Fruits And Vegetables 

They are high in fibre and loaded with vitamins and minerals. Try to consume five servings or more each day.

Make You Snacks Count 

Choose fresh fruit, raw veggies, low-fat popcorn, and whole-grain crackers. Another nutritious, high-fibre snack is a handful of almonds or dried fruits.

The Final Say 

There are many advantages of including fibre in your diet, one of which is that it keeps us feeling fuller for longer. Fruits, vegetables, chia seeds, and sprouts are considered the best sources of fibre. Therefore,  if you have doubts about consuming fibre, add these foods to your diet and observe the results.

FAQs

1. How much Fibre should be consumed in a day?

Having 14 grammes of fibre for every 1000 calories is advised by the dietary standards. Although, there are differences in fibre requirements depending on gender and age.

2. Can Fibre keep the digestive system clean and regular?

Yes, it does; regularly consuming the recommended amounts of fibre helps combat constipation and other digestive issues.

3. Does Fibre help in losing weight?

Certainly! As mentioned, fibre keeps you full for longer, so you'll end up eating less, which will help you lose weight.

4. Is the added fibre and the fibre found in foods similar?

NO, additional fibre does not have the same characteristics and tendencies as fibre included in diets. In contrast to supplemental fibre, it does not keep you full and aids in slow digestion. 

5. Can too much Fibre create any hindrance?

Yes, excessive fibre intake can cause bloating and gas.

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