Dietary Fibers Health Benefits

10 Notable Benefits Of Regularly Eating A High Fiber Diet

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There are health experts who studies the lifestyle of indigenous people of Africa who consumed high fiber diet on a daily basis found many health benefits compared to Western diet. Western diets are mostly stripped and deprived of nutrients and dietary fibers because they’re highly processed and preservatives are added in order to extend shelf life. This is why processed foods usually appear in nice packages and bottles are not the best way to get the ideal amount of dietary fibers. Instead, organic whole foods are the best way to obtain dietary fibers plus they contain live enzymes and a wide variety of vitamins and minerals.

Dietary fiber is a nutrient that performs essential roles in the body like flushing away bad cholesterol build-up with the gut, which is why a high fiber diet is valuable for maintaining normal high blood pressure, and it prevents constipation. People who are constipated should eat a high fiber diet. Below are the common benefits of eating on a diet that contains a high amount of dietary fibers.

1. Helpful For Weight Management

Overweight and obesity are huge issues today, and many people are affected due to the kinds of foods consumed on regular, highly processed foods that contain less dietary fibers and stripped many other important nutrients. Today, the fitness industry is huge from health clubs, or gyms, to countless diet programs all for the purpose of losing weight. Anyone who want to lose weight and maintain a healthy weight easily and almost effortlessly should eat a high fiber diet.

These dietary fibers are converted into gel forms and clean the digestive tract. Dietary fibers are also filling, which means eating just a little of it is enough to reach satiety level. Therefore, the chance of overeating is significantly reduced. Additionally, the absorption is slow allowing the body to absorb the nutrient contents of the foods in an orderly fashion.

One study published at the Annals of Internal Medicine back in February 2015 that increasing fiber intake may be a reasonable alternative for anyone who is struggling to maintain a more complicated diet plan for weight loss purposes. You can also read the details of the study here, and watch the video below.

So, why care about weight management? Well, being overweight or worse becoming an obese is not good for sexual health. In fact, it can lead to sexual dysfunction in the long run. And, maintaining a healthy weight is part on an overall healthy lifestyle.

2. Helps Facilitates Proper Digestion

Dietary fiber, when consumed in high amount is helpful for the digestive system. Hence, it prevents constipation. The insoluble fibers helps improve the passage of foods along the gut making them easy to pass.

3. Helps In Flushing The Bad Cholesterol

There are two types of cholesterols in the body, LDL, and HDL. HDL is the good cholesterol while LDL is the bad cholesterol. High dietary fiber diet through it insoluble fibers help flush away the deposit of LDL in the gut. In addition, the gel-like substance in which converted from fiber prevents the bad cholesterol to be absorbed by the body. Therefore, it helps in lowering the bad cholesterol. It’s also worth noting that when your doctor say high cholesterol, he or she referring to LDL, or the bad cholesterol. HDL, on the other hand, is vital for the body’s many processes.

Unfortunately, if you’re taking a cholesterol lowering medications, it will eliminated both bad and good cholesterol. This is why taking such drug can cause many side effects. So, eat high fiber diet instead of solely relying on cholesterol lowering drugs.

4. Helps In Overcoming Food Cravings

One of the major causes of obesity today is overeating due to food addiction, which is another way of saying uncontrollable cravings of certain foods particularly highly processed foods containing refined sugars and refined carbohydrates. These foods are literally deprived of dietary fibers. Once you eat these foods, it causes a different reaction of the body to make you crave for more even if your stomach is full, it doesn’t trigger the brain to release a satiety signal because it has no fiber in it. This can result to food addiction or cravings to eat foods even if you just ate your meal.

With a high fiber diet, it makes you feel full quickly and make the stomach stays full for a longer period. This also triggers the brain to release a satiety signal telling you to stop eating because you already have enough. So, instead of packing on high processed packaged foods and bottled drinks, eat foods that are rich dietary fibers, and you’ll be able to find them on whole foods. Whole foods means fresh fruits and vegetables. The more notably high fiber foods include green leafy veggies, eggplant, and okra(lady finger). Fruits are also rich in dietary fibers like guyabano(sour soup), mango, pineapple, and many others.

Also note that juicing strips away the fiber, and increase sugar concentration. So, when it comes to fruits, try to eat them as a fruit and not the juice especially those bottled fruit juices where high amount of sugars are added.

5. Lowers The Risk of Heart Disease

There are studies found that a high fiber diet is heart-friendly and even reduce the risk of developing a heart-attack. One of the study published at the Journal of American College of Cardiology concluded;

A higher intake of dietary fiber was associated with a lower risk of CVD and MI, although the association was not statistically significant after further adjusting for multiple confounding factors. Nevertheless, these prospective data generally support current dietary recommendations to increase the consumption of fiber-rich whole grains and fruits and vegetables as a primary preventive measure against CVD.

Another study published at the BMJ(British Medical Journal) supports this findings and concluded;

Greater dietary fiber intake is associated with a lower risk of both cardiovascular disease and coronary heart disease. Findings are aligned with general recommendations to increase fiber intake. The differing strengths of association by fiber type or source highlight the need for a better understanding of the mode of action of fiber components.

6. Lowers Risk Of Developing Diabetes

Diabetes occurs when there is insulin resistance due to high level of sugar in the blood. When eating a high fiber diet, the gel-like substance converted from soluble fibers reduce the absorption rate of sugar into the blood stream. Hence, diabetic people should eat a high fiber diet, and healthy ones should also do the same to prevent diabetes from developing.

7. High Fiber Diet is Good For Skin Health

The human skin is the largest organ in the body, which is also one of the major target of the beauty industry. Skin complexion and health can be improved through foods without relying solely on beauty products. Foods high in fiber are absolutely helpful when it comes to maintaining a healthy skin. One particular food that is so good for the skin is Psyllium. It helps the prevention of acne, which is probably the reason Psyllium is also available in supplement form. In other cases, psyllium is a part of a cleansing or detox routine.

8. Lowers Risk Of Stroke

Stroke is also known as brain attack both life-threatening and serious medical condition when the supply of blood to the brain is cut off. According to NHS, there are several causes of stroke including smoking, excessive alcoholism, high level of bad cholesterol, hypertension or high blood pressure, and obesity. One study published at the American Heart Association Journal of Stroke found;

Greater dietary fiber intake is significantly associated with lower risk of first stroke. Overall, findings support dietary recommendations to increase intake of total dietary fiber.

This is promising, but researchers said due to lack of data on different sources of fiber they can’t conclude which type of fiber can have significant impact on stroke prevention. Researchers recommend future studies focusing on examining on the type of fiber for hemorrhagic and ischemic strokes independently.

9. Helps In The Prevention of Diverticulitis

What is diverticulitis? It is the inflammation of the diverticula. This condition is associated with low-fiber diet consumption. To explain further what is diverticulitis, watch the video demo below;

10. Good For Kidney Health

An article from University Of Maryland Medical Center stated eating foods high in fiber like oats, vegetable roots, beans, and psyllium seed are among the recommendations for people with kidney stones. Moreover, fiber-rich foods may also contain some compounds like phytate that are protective against kidney stone formation. It is said that phytate helps in preventing calcium salt crystallization. Phytate can be found on foods like rice bran and legumes.

What Now?

If you’ve been eating a low-fiber diet, it’s time to change it and starting eating a higher diet. The NIH recommends it, and also >MayoClinic and University of San Francisco Medical Center; and if you do a little more research on high-fiber diet recommendations, you’ll be able to find more recommendations. And, note that, the best sources of dietary fiber are whole foods. If you can, choose organic whole foods.

Another thing worth keeping in mind is to consume as much as diverse foods that are rich in dietary fibers. Whole foods are best sources but avoid highly processed foods that contain less to no dietary fiber at all. Here’s a tip, if it really necessary to eat highly processed foods, try to incorporate a salad and fruits in order to bump up your dietary fiber consumptions. However, this does not mean to eat this type of highly processed foods with fruits and vegetable combination. Still, aim to eat more on whole foods.

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