Benefits of a high-fiber diet

 

Benefits of a high-fiber diet

1. Normalizes bowel movements

Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

2. Aids maintain bowel health

 A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fiber diet likely lowers the risk of colorectal cancer. Some fiber is fermented in the colon. 

3. Lowers cholesterol levels 

Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.

4. Helps control blood sugar levels

In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

5. Helps in achieving healthy weight

High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.

6. Helps you live longer 

Studies suggest that increasing your dietary fiber intake especially cereal fiber is associated with a reduced risk of dying from cardiovascular disease and all cancers.

7. Reducing cholesterol

Fiber in the digestive tract can help reduce the body’s cholesterol, absorption especially if you take statins and use fiber supplements, such as psyllium fiber.

8. Promoting a healthy weight

High fiber foods like fruits and vegetables tend to be lower in calories. Fiber can also slow digestion to help you feel fuller for longer.

9. Preventing constipation

Fiber can speed up digestion and prevent constipation. Insoluble fiber adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.

10. Managing blood sugar 

The body takes longer to break down high fiber foods, which means glucose does not enter the bloodstream so quickly. This helps you maintain More consistent blood sugar levels.

11. Reducing cancer risk

Eating enough fiber may help prevent certain cancers, including colon cancer. One reason may be that some types of fiber, such as the pectin in apples, may have antioxidant properties.