Many studies have strongly linked high-fiber diets with longer and healthier lives. For example, Dr. Burkitt, as mentioned above, found in the 1960sTrusted Source that Ugandans who ate high-fiber vegetable diets avoided many of the common diseases of Europeans and Americans. In addition, studies in the late ’80s found that long-living rural Japanese populations ate high-fiber diets, as opposed to urban dwellers with lower fiber intakes, as previously noted. Here Joanne Washburn, Food.news, reflects on eating fiber-rich foods as a part of your diet:
“Nutrition experts recommend eating fiber-rich foods as part of your diet for a good reason. Besides helping maintain optimal gut health, fiber also helps prevent all sorts of diseases, including diabetes, heart disease and colon cancer.
The health benefits of fiber
Not eating enough fiber? You’re missing out on a number of important benefits.
Fiber is the component of plant-based foods like grains, fruits and legumes that’s hard to digest. This nutrient passes through our colon, taking toxins, undigested food bits, cholesterol and carcinogens with it as it exits our bodies.
This process helps keep our colon clean and free from harmful microbes and biological agents that can cause infection and disease. For the most part, insoluble fiber is the fiber responsible for this action.
Soluble fiber, on the other hand, helps inhibit the absorption of glucose in the gut, thus protecting against cardiometabolic conditions. Together, these soluble and insoluble fiber promote optimal health.
If consumed as part of a balanced diet, foods rich in dietary fiber can protect us from a host of diseases and their related health complications. Here is a quick run-through of the reported health benefits of eating fiber-rich foods as part of a balanced diet:
Protects against bloating and constipation
Besides aiding in digestion, fiber also helps make it easier to pass stool. For this reason, inadequate fiber intake often results in common gastrointestinal issues like bloating and constipation.
Promotes optimal heart health
Foods rich in soluble fiber, such as beans, nuts, berries and citrus fruits, help reduce the risk of heart disease and related cardiometabolic conditions.
Studies show that eating a high-fiber diet can help reduce bad cholesterol in the blood. Bad LDL cholesterol is responsible for clogging the arteries and raising the risk of stroke and heart attack.
Soluble fiber also aids in regulating blood pressure, another indicator of heart health. In addition, fiber helps reduce excess abdominal fat, which can raise blood pressure.
Supports diabetes management
There’s a reason why anti-diabetes diets often feature legumes like lentils, beans and peas. These foods all have one thing in common: fiber.
Besides regulating blood sugar, fiber-rich foods can help you fee full and satisfied for longer periods. Over time, regular consumption of fiber-rich foods can lead to reductions in abdominal fat, a major risk factor for diabetes.”
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Read More … Article Source: https://www.food.news/2020-08-04-5-reasons-why-you-need-fiber.html
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