Fiber, a plant-based nutrient, is found mainly in whole grains, legumes, fruits, and vegetables. It is popularly associated with its ability to prevent constipation. However, fiber has other great health benefits that most people don’t know. The following are some of the amazing health benefits of a high fiber diet.
A high-fiber diet can help you lose weightWhat is the secret to healthy and fast weight loss? No, it’s not exercise or quitting carbs. According to a new study, the best way to slim down is to ”focus on high-fiber, minimally processed, plant based food.” This is primarily attributed to fiber’s ability to create a sensation of fullness right after eating. Fiber activates stretch receptors or those nerve cells that signal your brain that you’re full. This helps you digest food slowly, extending the time for the nutrients to go to your bloodstream and increasing your feeling of satiety.2. It can improve your gut healthYour gut houses hundreds of different species of bacteria, and every day it feeds off the things you eat. While some of these bacteria are actually beneficial, the rest may cause inflammation and gut diseases. This is where fiber comes in. A diet high in fiber helps reduce inflammation and risk of getting gut diseases. Good bacteria feast on fermentable fibers which allow them to extract the fiber’s vitamins and nutrients, which are beneficial to our body.3. It reduces the risk of hemorrhoidsA high-fiber diet doesn’t just help you with your bowels, it also prevents you from getting hemorrhoids! Hemorrhoids are swollen veins in your rectal region, often a result of too much straining when defecating. Foods rich in fiber make the best natural laxatives that can prevent hematochezia (having blood in stools), which can be alarmingly painful!
It can help control your blood sugarHaving a high-fiber diet can help you control your blood sugar. Unlike refined carbohydrates that cause spikes in your blood sugar, eating fiber doesn’t create any bodily changes. In fact, fiber simply passes through your digestive system, often intact and undigested. Fiber, unlike carbs, doesn’t require insulin to digest. If you eat the recommended fiber consumption every day, you’ll lower your risk for Type 2 diabetes.5. It can help prevent heart diseaseA diet high in soluble fiber can reduce the risk of coronary artery disease by up to 50 percent. This reduces your risk of stroke and heart attack. A study has found that for every seven grams of fiber you consume, your chance of stroke is believed to decrease by 7 percent.6. It makes your skin glowEat your way to a healthier-looking skin. A high fiber diet doesn’t only benefit your body internally; it can also make your skin glow and look younger. Experts believe a diet high in fiber can help remove fungus and yeast out of your body while preventing them from being excreted through your skin, which can cause rash and acne.
This food can help you prevent weight gain or promote weight loss without dieting. Researchers on this topic found that women who increased their fiber intake generally lost weight while woman who decreased the fiber in their diets gained. Scientists find out one particular weight loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 41/2 pounds over the course of the study. You should try it! If you are consuming about 2,000 calories per day, aim to increase your fiber by 16 grams.
Red raspberries, strawberries, blueberries are a very good way to increased your level of “good” HDL cholesterol and lowered blood pressure. That is the two positives when it comes to heart health because they contain a diverse range of polyphones – health-promoting plant compounds that include anthocyanins and ellagic acid. – According to a recent study in the American Journal of Clinical Nutrition.
When you eat food that is full with water, such as watermelon you can notice that it keeps you satisfied on just fewer calories. At 92% water, watermelon is a god source of vitamin C. When it’s the red variety, it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer.
The secret of smoother skin may be into eating more vitamin- C reach food, such as oranges, tomatoes, strawberries and broccoli. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect ultraviolet rays, and its role in keeping skin firm via collagen synthesis according to researchers.