Optimizing Your Health with a High Fiber Diet

Fibre is a type of carbohydrate that you can’t digest. It helps to keep our digestive system working properly by adding bulk to stools, which makes them softer and easier to pass. Fibre also adds bulk to food so that it’s more satisfying when eaten by us humans!

“Fibre is something you find in foods that come from plants. Sometimes called roughage, because it’s a type of carbohydrate that we can’t digest.”

Fibre is a carbohydrate that comes from plants. It’s also called roughage, because it’s a type of carbohydrate we can’t digest. Fibre is important for our health because it helps to keep us regular and healthy by helping to prevent constipation or diarrhea.

Because fibre is not digested, it’s calorie content is irrelevant, so you can eat more fibre if you want to lose weight—but fibre won’t make you feel full after eating.

There are lots of different types of fibre that have different effects on the body. Here are some examples:

  • Soluble fibre can lower blood cholesterol levels and reduce the risk of heart disease by slowing down digestion, which causes less fat to be absorbed into your bloodstream. It also helps to control blood sugar levels and reduces insulin resistance (when your body doesn’t use insulin properly).
  • Insoluble fibre has no effect on cholesterol levels, but it does help lower your risk of colorectal cancer because it binds toxins in food like fat and slows down their absorption into the bloodstream, making them less harmful.
  • Plant-based dietary sources include vegetables like kale or broccoli; fruit such as apples; nuts such as almonds; beans/legumes like chickpeas & lentils.
The average person should eat 30-40 grams of fibre every day.

This is a small amount, so you don’t need to worry about it being too much for your body to handle.

Fibre can be found in fruits, vegetables, whole grains and beans. Fruits and vegetables provide dietary fibre as well as vitamins A, C and K; whole grains contain more protein than refined flours like white bread; beans are high in protein as well as soluble dietary fibres.

  • Fibre acts like a sponge and soaks up water in the gut, which helps to make you feel full, so it can help with weight loss.
  • Fibre also helps keep you regular by binding itself with bile acids and reducing them from being reabsorbed into your body. This reduces cholesterol levels in blood, which means less fat on your hips!
  • Fibre is important for healthy digestion as well as preventing constipation by increasing bulk of faecal matter (the solid part) through its bulkier consistency compared to refined carbohydrates such as sugars or starches.

Photo by Foodie Factor

Fibre can help keep your bowels healthy by promoting regular bowel function.

Fibre may reduce constipation and diverticular disease, according to the NHS. A diet high in fibre can also help prevent hemorrhoids and colon cancer, too.

Fibre can help lower your cholesterol levels and reduce high blood pressure.

Cholesterol is a fat-like substance produced by the body that helps to keep you alive, but too much of it can lead to heart disease, strokes and other health problems. Fibre helps improve your blood cholesterol level by increasing the amount of bile acids in the digestive system which helps to break down fats. This means that your body will absorb more nutrients from food as well as reducing levels of LDL (bad) cholesterol in the bloodstream.

Fibre also reduces insulin resistance which leads to Type 2 diabetes & Obesity.

Fibre can slow the release of sugar into the bloodstream, which helps to prevent spikes and dips in your blood sugar levels . This is important for people with diabetes or hypoglycemia (low blood sugar).

The type of fibre you eat matters too. There are two types: soluble and insoluble. Soluble fibre dissolves in water, so it won’t get as far down your digestive system as insoluble fibre does by blocking other food particles from passing through your intestines. The body absorbs more soluble fibre than it does insoluble fibre at first because it doesn’t have time to break down all those big lumps before they reach their destination at various parts of your body.

In general though? You’re better off eating more whole grains like oats than processed foods with added sugars because they contain lots of healthy fats that help lower cholesterol levels too – plus there are some nutrients in these foods that can reduce inflammation too.

A fibre-rich diet may reduce your risk of colorectal cancer.

Fibre can help keep your bowels healthy by promoting regular bowel function, which is important for keeping the colon in good condition and reducing the risk of colorectal cancer. Fibre also slows the release of sugar into the bloodstream, which helps to prevent spikes and dips in your blood sugar levels—and this can help prevent type 2 diabetes and other health problems associated with having too much glucose in circulation (known as hyperglycaemia).

Fibre is good for you!
  • Fibre helps with weight loss. It takes longer to digest and absorb, so it helps keep you feeling full longer. This is especially true when combined with other healthy ingredients, like protein or healthy fats (like olive oil).
  • Fibre can help lower cholesterol levels in the blood stream. The fibre content in foods like vegetables or fruit will bind with cholesterol and remove it from your system, which lowers high cholesterol levels quite quickly because there’s no more room available for this unwanted substance.
  • Fibre also reduces your risk of colorectal cancer by lowering inflammation throughout your body as well as reducing oxidative stress caused by free radicals produced during digestion—so if you want to prevent these types of diseases then eating foods rich in dietary fibre would definitely be one way forward.
Conclusion

It’s important to remember that the benefits of a fibre-rich diet can be enjoyed by anyone. That’s why it’s so important to include lots of fruits, vegetables and whole grains in your diet every day.

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