Fiber Is It Good For Us?
We have been told a “Diet” rich In fiber such as fruits, vegetables, chia seeds reduces our risk of diabetes, heart disease, and arthritis. Indeed, the evidence for fiber’s benefits extends beyond any particular ailment: Eating more fiber seems to lower people’s mortality rate, whatever the cause. That’s why you always hear that dietary fiber Is the good fiber. While we know the benefits of fiber Is clear the question to ask Is why Is fiber so great? Easy to ask hard to answer.
Nutritionist, Doctors, and Scientists are running fiber tests. These fibers tests have shown that fiber might not deliver many of It’s benefits to our bodies. Instead, the fiber we eat feeds billions of bacteria In our guts. Keeping them happy means our Intestines and Immune systems remain In good working order. In order to digest food, we need to bathe It In enzymes that break down Its molecules. Those molecular fragments then pass through the gut wall and are absorbed In our intestines. But our bodies make a limited range of enzymes so that we cannot break down many of the tough compounds In plants. The term “dietary fiber” refers to those Indigestible molecules.
But they are Indigestible only to us. The gut Is coated with a layer of mucus, atop which sits a carpet of hundreds of species of bacteria, part of the human microbiome. Some of these microbes carry the enzymes needed to break down various kinds of dietary fiber. The ability of these bacteria to survive on fiber we can’t digest ourselves has led many experts to wonder If the microbes are somehow Involved In the benefits of the fruits-and-vegetables “Diet”.
Soluble Fiber Dissolves In water and forms a gel, acting like a sponge In binding cholesterol-rich bile acids, which are then eliminated as waste. Soluble fiber Is cholesterol-lowering type of fiber Is found In oats, peas, beans, apples, citrus, carrots, barley, and fiber supplements that use psyllium husk.
Insoluble Fiber which Is found In wheat bran, whole-wheat flour, nuts, beans, potatoes, and vegetables such as cauliflower and green beans, adds bulk to our stool and helps move food through the digestive tract. Insoluble fiber aids In digestion by acting like a broom and cleaning out our intestinal track.
Adding whole-grain dietary fiber as part of a healthy “Diet” may help Improve blood cholesterol levels, and lower the risk of heart disease, stroke, obesity and type 2 diabetes, according to the American Heart Association. Soluble fiber Is what lowers LDL cholesterol…It can also reduce Inflammation In the body and lower blood pressure, says Planells. When soluble fiber enters the small Intestine, It acts like a sponge and binds the cholesterol, and doesn’t allow It to be absorbed Into the body, Good sources of soluble fiber include legumes, psyllium, flaxseeds, oats, and oat bran. Start the day with either steel cut or regular oats….both are a great way to reduce your cholesterol levels.
Eating more fiber Is not only good for heart health; research Indicates It can lower your risk for type 2 diabetes. When we add fiber to our “Diet”, our bodies break down carbs more slowly, and this allows our blood sugar levels to rise more gradually, Rather than eat simple grains or pasta, which are absorbed rapidly because the sugar Is broken down quickly, choose a whole grain such as quinoa, legumes, oats, or farro, which give you better control over blood sugar.
Fiber And Weight Loss
I’ve talked about losing weight In many different ways recently. Fiber Is another way you can lose weight and keep the weight off. When you get to a healthy weight you lower your risk of cardiovascular disease, stroke, type 2 diabetes, and many other conditions, including cancer. I know losing weight and maintaining weight loss Is not easy and It doesn’t come easily to some of us. Adding fiber to your daily diet can help Fiber Is linked to having a lower body weight because whole grains are usually lower In calories than high-fat foods. Fiber calories from high quality, high-fiber foods are also more satiating….they add bulk and slow the digestion process, and that makes It more likely for us to lose weight over time.
Poop. Poop Is the key to being regular and being regular Is the key to having a healthy digestive tract. Fiber helps food move through the digestive tract, Increases stool bulk, and helps prevent constipation and irregular stool. According to research a high-fiber “Diet” can also help prevent diverticulitis, a condition that occurs when pouches form In the walls of the colon and become Inflamed….here are valuable tips on avoiding flare-ups. The longer the waste sits In the Intestinal track, the longer the body Is exposed to toxins, and that Increases the risk for diseases. Waste sitting In our gut can promote bad bacteria to develop, which can lead to gastrointestinal problems.
If you are Increasing or If you are new to adding fiber to your “Diet” the key Is moderation. My recommendation Is to add fiber gradually and slowly. If you add too much fiber too soon you Increase the risk of constipation and diarrhea. Too much fiber can cause different types of gastrointestinal distress from gas and bloat to constipation to cramping and diarrhea. If you are eating one serving of fruit or vegetable daily, Increase It to two, then Introduce whole grains. If you have conditions such as diverticulitis, ulcerative colitis, or Crohn’s disease, you may need to eat less fiber.
~~~~>Always consult your Doctor before making any changes to your “Diet”<~~~~
Remember If you are Increasing or new to Fiber you may need to drink more water. Fiber acts like a sponge, so fiber needs the water to go along with It. If your body Is not adapting to the Increase in fiber, you may need to drink more water. Fiber Is beneficial and always do your research and talk to your doctor before adding anything new to your “Diet”.
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