You must’ve heard that fiber is a vital part of your diet and in all prospects, your reasons for taking in foods such as whole wheat bran muffins is to make sure you’re getting enough fiber.
However, this is far from the ideal choice, and it is necessary to know some other beneficial fiber options. It is in the best interests of many health experts and maniacs to know about the health benefits of fiber. It pays well to appreciate that the kind of fiber in your diet, along with your gut health, play a major role in utilizing fiber’s health potential while circumventing its potential pitfalls.
Fundamentals of Fiber
Before going for an all-fiber diet, it is important to know about some fundamental facts on fiber consumption. As for fiber, the recommended amount is normally between 20 and 30 grams per day. It is believed that somewhere near 50 grams per 1,000 calories are ideal. Sadly, most people do get only half the amount, or even less. This, in spite of the fact that most people eat a diet that is very rich in grains.
Part of the issue is that the finest of dietary fiber is sourced from vegetables and most people aren’t just into veggies as much. You’ll also be hard-pressed to find any particular fiber in processed foods that is a major part of people’s diet today as opposed to the advice dished out in many featured videos on fiber diets.
There are fundamentally two types of fiber: Soluble fiber and Insoluble fiber. Soluble fiber is found in cucumbers, beans, nuts, and blueberries that solvates into a gel-like texture and can help to slack off your digestion. This helps you to feel full for a longer time and therefore assists you with weight control.
Insoluble fiber, based in foods like dark green leafy vegetables, green beans, carrots, and celery does not dissolve at all and adds a lot of mass to your stool. Obviously, this helps food to traverse your digestive tract more at full speed for healthy elimination. Many whole foods which are largely fruits and vegetables, visibly contain both soluble and insoluble fiber as both of them serve as excellent fodder for the microorganisms residing in your gut.
Health Benefits of Dietary Fiber
Though once regarded as simply a way to help with diet regularity or to assist in occasional constipation, the very recent research verifies that dietary fiber has many more crucial health benefits. For instance, studies suggest a high-fiber diet can assist you in the bulge battle by regulating your appetite, in many more ways than one. It also helps to preserve your heart health and reduces mortality from all sources.
An easy tip to not only augment the amount of fiber in your diet but even add bio dense nutrients would be to supplement sunflower sprouts to your meal. They work fabulous in salads but can also be implicitly added to any dish thoroughly to improve its nutrition.
How Fiber Keeps Your Appetite Under Control
There has been research, off late that has shed new light on the mechanics behind the appetite suppressant potential of fiber. It was earlier thought that you were less prone to overeat simply because fiber gives a lot of “bulk” and slows down digestion, which makes you feel fuller.
The fiber actually ferments, and releases acetate as a waste product — although a very useful one. The acetate then reaches the hypothalamus in the brain from your gut and it helps in alerting you to finish eating. The appetite suppressant characteristics of acetate have been endorsed by an increasing body of evidence that links fermentation of dietary carbohydrates (together with fiber) to positive effects on metabolism.
Go for a short-term Low-Fiber diet to Fix unhealthy Gut!
Speaking of gut health, if you have persistent digestive traits like flatulence, diarrhea, reflux, leaky gut syndrome, stomach pains, food allergies, or food intolerance, it would be better to implement GAPS program.
While this may sound like a significant contradiction, you need to get the point that your digestive system is not designed to even break down fiber. This task is performed by the microorganisms that live in your gut. In case, if your gut is full with pathogenic bacteria or yeast and fungi, fiber will truly make your symptoms seriously, as it is a non-specific growth agent for intestinal bacteria, and does not distinguish between pathogenic and beneficial bacteria.
For a Health Boost, Increase Your Fiber
It is necessary to be firm in your belief in the dietary fiber benefits as far as most of it is getting from high-quality vegetables. From easing constipation to managing your appetite and keeping heart disease at bay, fiber undoubtedly contributes to overall good health and longevity. However, grain-based fiber sources are not advised as it is a threat to your health in many ways.
In fact, processed grains are next only to processed sugar and fructose with regard to promoting chronic disease since grains instantly collapse into sugar in your body.
Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.