As part of your diet, you consume fibre, a type of carbohydrate that cannot be digested by your body because it doesn’t break down into sugars. Fibre passes through the body undigested instead. If you eat enough fibre in your diet or have a fibre deficiency, you can manage your blood sugar and control your hunger. When you don’t eat enough fibre, you may develop fibre deficiencies. Fibre deficiency can result in irregular bowel movements, constipation, blood sugar fluctuation, satiety after eating, increased cholesterol levels, and increased blood sugar levels. It is important to realize that fibre plays a role in maintaining It is necessary to nourish the microbes in our gut and allow them to thrive for a healthy immune system. Not eating enough fibre may also leave you with immune system problems.
The health benefits of fibre can be divided into two types:
Veggies such as oatmeal, nuts, beans, lentils, apples, and blueberries contain soluble fibre, which dissolves in water and helps lower blood sugar and cholesterol. A lot of foods are rich in fibre, including whole wheat bread, whole grain couscous, brown rice, beans, carrots, cucumbers, and tomatoes. Fibre can help with regularity, prevent constipation, as well as keep food from sticking to the walls of your intestines.
Fibre and disease
The benefits of fibre appear to outweigh its risks of colon cancer. Fibre appears to lower the likelihood of getting heart disease, diabetes, diverticular disease, and constipation.
Heart disease
The link between high fibre intake and lower heart-disease risks has been established by numerous long-term studies. Researchers found that consuming a high amount of dietary fibre reduced coronary heart disease risk by 40 per cent in a Harvard study of over 40,000 male healthcare professionals. In addition, fibre consumption has also been linked to a lower risk of metabolic syndrome, a condition that increases the risk of cardiovascular disease and diabetes. A recent study from Harvard University found that women nurses produced somewhat similar results. Cardiovascular disease is known to be caused by a number of factors, including high blood pressure, high insulin levels, excess weight (particularly around the abdomen), high triglyceride levels, and low HDL (good) cholesterol. A high fibre intake may protect you from these conditions, according to several studies.
Type 2 diabetes
Diabetics can develop type 2 diabetes if their diet contains foods that spike blood sugar suddenly and has fibre deficiency. This diet type was linked to a higher risk of type 2 diabetes in both Harvard studies, conducted on female nurses and male health professionals, compared with a diet high in cereal fibre and low in foods with a high glycemic index. A correlation between high consumption of cereal fibre and a lower risk of diabetes type 2 has been established by both the Black Women’s Health Study and the European Prospective Investigation Into Cancer and Nutrition-Potsdam.
Constipation
In the United States, constipation is the most common gastrointestinal complaint. Fibre from wheat bran and oat bran has proven to be more effective at relieving constipation than fibre from fruits and vegetables. Make sure you consume more fibre in every meal to prevent constipation. Fibre also acts like a bristle broom and allows you to digest food much more quickly. A healthy diet may include oatmeal with fruit and chia seeds for breakfast, seeds and hummus for snacks, a sandwich on whole-grain bread with bulgur or pasta for lunch, and quinoa for dinner. As fibre absorbs water, experts recommend gradually increasing fibre intake and drinking more liquids as fibre intake increases.
Diarrhoea
It is true that fibre is not directly responsible for diarrhoea, but a lack of it can cause a decrease in the diversity and abundance of beneficial bacteria in your gut, which are essential in maintaining your health and protecting you against infectious diseases. Fibre found in foods including asparagus, artichokes, onions, garlic, oats, and bananas promotes and supports the growth of good bacteria in the gut.
Overweight and obesity
Satiety and fullness, which result from consuming enough fibre, can help decrease appetite and lead to eating more calories-rich foods. Fibrous foods are low in calories, which makes them ideal for reducing appetite and weight. In addition to regulating blood sugar levels, high-fibre foods reduce appetite since fibre fills you up quickly and prevents glucose from entering your bloodstream.
Drop-in blood sugar
Several factors can cause hyperglycemia, including preexisting conditions such as type I and type II diabetes, prolonged fasting, or a high-carbohydrate diet. If you have low blood sugar, you may feel fatigued, shaky, have blurry vision, and crave sugary foods. You can alleviate these symptoms by eating carbohydrates or by drinking juice or soda. Consuming sugary foods, pastries, and sodas without consuming high-fibre foods will spike your blood sugar levels, followed by a huge drop when insulin kicks in. Many experts believe that fibre deficiency contributes to a variety of diseases. The benefits of fibre for your health are obvious.
The fibre content of whole grains, starches, fruits, vegetables, legumes, and nuts comes from their natural sources, but sugar-laden snacks, such as cookies and granola bars, also contain fibre. It is a heat-stable concoction and tastes and smells no different from other foods and beverages. Furthermore, Nutriplus FibreFit contains gum acacia, which aids digestion. Despite cereals being marketed as great sources of fibre, they usually contain little to no fibre naturally. You can mix Nutriplus Fibrefit into beverages and sprinkle it over meals to boost their fibre content. Most snack foods contain artificially manufactured fibre, which is isolated.
