Health Benefits of Adding More Fiber to Your Diet
Did you know that people in the United States typically only eat half of the daily recommended amount of fiber? It's very important that we get enough in our diet because it can make you feel better and it can even help you live longer. Studies have shown that getting enough fiber may reduce risk of type II diabetes, stroke,1 heart attack,2 bowel cancer, obesity, and high blood pressure and cholesterol levels.
According to a recent study by The Lancet 3, adding fiber to your diet produces multiple benefits. 85 clinical studies were analyzed along with 185 trials. According to what they found, if just 1000 people shifted from a low fiber to a higher fiber diet, it would prevent six cases of heart disease and 13 deaths. Here are some of the benefits of adding more fiber to your diet.
Balancing Your Glucose
When a person has diabetes, they can balance their blood sugar levels to healthier levels by increasing fiber intake 4. That can help to reduce insulin output. It is important to include soluble fiber because it slows sugar absorption in the blood.
Supporting Heart Health
Including healthy fiber in your diet can reduce your LDL 'bad' cholesterol levels. You can get dietary fiber naturally in fruits, grains, nuts and legumes. It is known to help keep people regular and it can be applied in many areas of your health.
Supporting Weight Loss
When you eat high-fiber foods, you chew for a longer amount of time and it tends to be more filling. As a result, you may be eating fewer calories naturally and this can help you lose weight.
A number of types of fiber may help with weight loss. Prebiotic fiber may help reduce risk factors for obesity in the first place. The way that they do this is by feeding our beneficial bacteria. Some species of bacteria in our gut can improve your health in different ways, including fighting obesity 5.
What Types of Fiber Are There?
Two types of basic fiber exist, soluble and insoluble. You will find soluble fiber in barley, apples, citrus fruits, carrots, oats and legumes. It forms a gel-like material when it dissolves in water. Insoluble fiber moves through the digestive tract and includes wheat, nuts and beans.
Buying high-fiber food is easy because it is readily available and inexpensive. The benefits of eating it can last you for your entire life and include much more than keeping you regular.
How Much Fiber Should You Be Eating?
According to researchers at the University of Dundee and the University of Otago, about 25g of fiber is needed on a daily basis 6. You can add more than 30 g of fiber to your diet for more health benefits.
Eating Food with Fiber
As long as you know the options, it's not difficult to add more fiber to your diet. Try adding more whole-grain options to your diet, as well as nuts, beans, chickpeas, seeds and lentils.
What Could It Look like?
Here are some examples of how to add fiber to your diet:
- ½ cup of rolled oats
- 9 grams 1 cup avocado
- 10 grams 1 Pear, with skin
- 5 grams ½ cup chard
- 1 gram 1 Apple, with skin
- 4.5 grams 1 carrot
- 3 grams
Low-carb diets are popular, but they don't provide enough fiber. You don't have to be overly proactive to add more fiber to your diet. In fact, there are many ways to increase your fiber intake, such as leaving the skin on fruits and vegetables or adding lentils and chickpeas to salads. Additional veggies wouldn't hurt either.
Fiber helps boost your metabolism and benefits your internal organs. It allows you to feel full and affects how quickly fat is absorbed into the small intestine. It is beneficial for decreasing constipation. With a little effort on your part, you can add more fiber-rich foods into your diet and increase your daily fiber intake.
The NATURELO Raw Greens Powder contains 2860 mg of fiber in each serving! Plus it has blends for immunity, anti-stress, energy, anti-aging, as well as, probiotics and digestive enzymes.
1. A Visual Guide to Understanding Stroke, April 14, 2018
2. Fiber and cardiovascular disease risk: how strong is the evidence?, 2006 Jan-Feb;21(1):3-8
4. Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients, 1991 Dec;14(12):1115-25
5. Microbial ecology: human gut microbes associated with obesity, 2006 Dec 21;444(7122):1022-3
6. Only one in 10 of us is eating enough fibre, study shows, JAN 11, 2019