Fiber is a type of carbohydrate found mainly in plant-based foods such as vegetables, fruits, legumes, nuts, and seeds. It’s an important part of a healthy diet, but unfortunately, many people, especially in the United States, do not eat enough fiber. This is one of the risk factors for developing hemorrhoids and many chronic diseases such as obesity, heart disease, diabetes, and cancer. The good news is that eating a diet rich in fiber can help reduce these risks and improve overall health. Studies have shown that consuming more fiber can also have many health benefits. Let’s take a closer look at them here.
Improves Digestion
Without a doubt, high-fiber foods help keep your digestive system running smoothly by adding bulk and promoting regular bowel movements. This helps prevent constipation and other digestive problems such as hemorrhoids and diverticular disease. Not only that, fiber helps reduce the amount of time it takes food to travel through your digestive system, which can help improve nutrient absorption.
Increases Beneficial Gut Bacteria
Fiber is prebiotic, meaning it helps feed and encourage the growth of good bacteria in your gut. This is important for optimal digestion, absorption of nutrients, and overall health. Studies have also found that increasing fiber intake can help reduce inflammation which has been linked to many chronic diseases like heart disease and diabetes. What can be more remarkable than that?
Helps Maintain a Healthy Weight
Did you know that according to the World Health Organization (WHO), most people should get at least 25-38 grams of fiber every day? Studies have found that getting the recommended fiber can help you maintain a healthy weight. This is because high-fiber foods take longer to digest, so they help keep you full for longer periods, reducing your desire to snack. Additionally, soluble fiber helps slow down the absorption of sugar in your bloodstream, which can help regulate blood sugar levels.
Lowers Risk of Heart Disease
By adding more fiber to your diet, you may be able to lower your risk of developing heart disease. Studies have found that people who consume high-fiber diets are less likely to suffer from high cholesterol and high blood pressure. This is because fiber helps reduce the absorption of cholesterol in your bloodstream, lowering your overall levels.
Studies have shown that for every 7 grams of fiber you consume, your risk of coronary artery disease decreases by 9 percent. In short, adding more fiber to your diet can have many remarkable health benefits. Not only does it improve digestion, but it also helps maintain a healthy weight, lowers cholesterol levels, and even reduces the risk of heart disease. So make sure you get enough fiber in your diet for optimal health. Try to incorporate a variety of fiber-rich foods into your meals and snacks, such as fruits, vegetables, legumes, nuts, and seeds. Doing so can help you reap the remarkable health benefits of a rich-fiber diet.