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The Health Benefits of a High Fiber Diet


Why does dietary fiber matter?

Dietary fiber, also known as roughage, is the indigestible part of plant foods that moves food through your digestive system, helping it work properly. Fiber consists mainly of the parts of plant foods your body can’t break down or absorb.

A high-fiber diet is good for you in many ways. It can help prevent heart disease, stroke, and diabetes, lower cholesterol levels, and can also help people who are overweight lose weight. In addition to helping with weight loss, a high fiber diet helps prevent colon cancer and other digestive problems. Eating more fiber may also reduce your risk of developing kidney stones and possibly even breast cancer.

Fiber is the part of plant foods that your body cannot digest. There are two types of fiber: soluble and insoluble. Soluble fibers dissolve in water, while insoluble fibers do not dissolve in water but absorb water as they move through the digestive tract. Soluble fibers have been shown to reduce blood cholesterol levels by slowing down how quickly food leaves the stomach and therefore reducing "rapid" rises in blood sugar after eating compared to low-fiber foods. Insoluble fibers usually promote regular bowel movements, which can help treat constipation or hemorrhoids. Here are some of the health benefits of a high-fiber diet:

Weight loss: Weight loss is one of the most commonly sought-after goals for those who are looking to improve their health, and for good reason. Being overweight or obese can increase your risk of high blood pressure, heart disease, diabetes, and certain cancers. The Centers for Disease Control reports that an estimated one in three adults in the U.S. suffers from obesity, and obesity rates for children have tripled over the past 30 years.
The recommendation by the American Society for Nutrition and the Institute of Medicine (IOM), which is based on a review of scientific evidence, is that adults should consume 14 grams of fiber per 1000 calories consumed each day. This is equivalent to 25 grams per day for a 2000-calorie diet. The best sources are fruits, vegetables, legumes (beans, lentils), whole grains, and nuts. These foods also tend to be rich in vitamins, minerals, and antioxidants that are important to a healthy diet. One study found that when women increased their fiber intake by 10 grams a day they lost weight and experienced decreased hunger levels compared to control groups that did not increase their fiber intake. How does eating more fiber help with weight loss? First of all, it keeps you fuller longer because it takes longer to digest the time between eating and feeling hungry again

Improved digestion: Fiber is an important part of a healthy diet. Fiber is found in plant foods and helps with digestion. Fiber helps to keep your digestive system healthy by speeding up the passage of food through your intestines and preventing constipation.

Lower cholesterol: Fiber binds with bile acids in your intestine, making it easier for your body to absorb fat-soluble nutrients like vitamin D and beta-carotene from food sources like fruits and vegetables. Your body then uses these nutrients to lower cholesterol levels by reducing cholesterol absorption in the liver or excreting excess cholesterol through bile.

Reduced risk of heart disease: Studies show that people who eat diets rich in whole grains have lower rates of heart disease than those who don't eat whole grains regularly, especially when they replace refined grains like white bread with whole grains like brown rice or wheat pieces of bread made from 100% whole grain flour (not just enriched white flour).




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