EAT MORE FIBER!
You’ve probably heard it before. But do you know why fiber is so good for you and your family’s health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes.
Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
Your best fiber choices
If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:
- Whole-grain products
- Fruits
- Vegetables
- Beans, peas and other legumes
- Nuts and seeds
Fiber is a type of carb found in plant-based foods.
While most carbs break down into sugar, fiber stays intact as it passes through your digestive system. Eating fiber along with other carbs helps you feel fuller for longer.
It also slows the time it takes digestible carbs to be absorbed into your bloodstream. That helps regulate your blood sugar levels.
Whole-food carb sources all naturally contain fiber. These include fruits, starchy vegetables, legumes and whole grains.
Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white bread and pasta, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.
Health Benefits of Eating More Fiber
- Reduce the risk of developing type 2 diabetes
It’s a well-established fact. A recent analysis of 19 studies found that people who ate the most fiber—more than 26 grams a day—lowered their odds of the disease by 18 percent. The researchers believe that it’s fiber’s one-two punch of keeping blood sugar levels steady and keeping you at a healthy weight that may help stave off the development of diabetes.
- Lowers cholesterol levels
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.
- Healthier Gut Bacteria
A recent Italian study found that eating a high-fiber diet was associated with higher levels of short-chain fatty acids. “And you can start to see the changes in gut bacteria within just a few days,” says Kelly Swanson, Ph.D., a professor of nutritional sciences at the University of Illinois at Urbana-Champaign. The catch: You’ve got to consistently get enough grams—ideally every day, if not most days of the week—to keep getting the benefits.
- Reduce Risk of Certain Cancers
Every 10 grams of fiber you eat is associated with a 10 percent reduced risk of colorectal cancer and a 5 percent fall in breast cancer risk, says a study published in the Annals of Oncology. In addition to the anti-cancer effects of fiber, the foods that contain it—like veggies and fruits—are also rich in antioxidants and phytochemicals that could further reduce your odds.
- Longer Life
Researchers at the Harvard School of Public Health recently found that people who often ate fiber-rich cereals and whole grains had a 19 and 17 percent, respectively, reduced risk of death—from any cause—compared to those who noshed on a less fiber-heavy fare.
- Natural Detox
Fiber naturally scrubs and promotes the elimination of toxins from the G.I. tract. Explains Zuckerbrot: “Soluble fiber soaks up potentially harmful compounds, such as excess estrogen and unhealthy fats, before they can be absorbed by the body.” And, she adds, because insoluble fiber makes things move along more quickly, it limits the amount of time that chemicals like BPA, mercury and pesticides stay in your system. The faster they go through you, the less chance they have to cause harm.
- Healthier Bones
Some types of soluble fiber—dubbed “prebiotics” and found in asparagus, leeks, soybeans, wheat and oats—have been shown to increase the bioavailability of minerals like calcium in the foods you eat, which may help maintain bone density.
High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.
Read more:
http://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/
