Strong evidence suggests that eating plenty of fiber (roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes, and some types of cancer. A fiber-rich diet also makes us feel fuller and can help digestion and prevent constipation.
Fiber has many health benefits, like helping to maintain a healthy weight by keeping us feeling full and promoting prebiotic growth in the gut, which feeds the probiotics that keep our guts healthy which in turn supports immune function.
Other benefits of eating a fiber-rich diet include but are not limited to improved absorption of water and electrolytes, helping to regulate immune function, and helping to suppress tumor growth in the colon.
Good for brain health
According to a study published in Nature Communications from the School of Life Course & Population Sciences, a daily fiber supplement improved brain function in adults in just 12 weeks. This study showed that this cheap addition to a daily routine led to significant beneficial changes in gut microbiome composition as well as helped to improve the performance in memory tests that are associated with early signs of developing Alzheimer’s disease.
Health benefits from fiber
- Digestion: Helps with digestion and constipation, as well as helps move waste products through the colon.
- Weight management: Helps you feel full and avoid overeating.
- Heart health: Lowers your risk of coronary heart disease and stroke.
- Blood sugar: Helps stabilize blood sugar.
- Cholesterol: Helps to lower your cholesterol.
- Diabetes: Helps decrease your risk of type 2 diabetes.
- Prebiotic growth: Promotes prebiotic growth in the gut, which feeds the probiotics that keep your gut healthy.
- Colon cancer: Helps lower your risk of colon cancer.
- Belly fat: Helps you lose belly fat.
- Cravings: Helps you feel full for longer and reduce food cravings.
- Inflammation: Fights inflammation
- Breast cancer: Research suggests that a high-fiber diet may reduce the risk of breast cancer.
- Gut health: Feeds the good bacteria in your gut and promotes a healthy microbiome, which supports immune function.
- Stroke prevention: Helps reduce the risk of stroke.
High fiber foods
- Whole grains like oatmeal, barley, quinoa, and brown rice
- Leafy greens like lettuce, Swiss chard, and spinach
- Cruciferous vegetables like broccoli and Brussels sprouts
- Root vegetables like carrots and potatoes
- Beans, legumes, and peas
- Nuts and seeds
- Fruits like apples, kiwis, tomatoes, and avocado
Lack of fiber
Close to 95% of Americans are not getting enough fiber. A lack of fiber can cause a number of health issues, including constipation, diarrhea, and weight gain. Getting enough in your diet is important for digestion and gut health, and it can also help lower your risk of heart disease and some types of cancer.
Symptoms of fiber deficiency
- Constipation: Helps add bulk to your stool, making it easier to pass. When you don’t get enough, your stool can become hard and difficult to pass.
- Diarrhea: Without it, food moves through your digestive tract too quickly, causing loose stools.
- Bloating: Helps with digestion and regularity, so a lack can cause bloating.
- Weight gain: Helps you feel full after eating, so you’re less likely to overeat.
- High cholesterol: Some types of it can help lower LDL cholesterol levels.
- Blood sugar fluctuations: Can help regulate blood sugar levels.
- Fatigue: A lack of it can cause fatigue and low energy.
- Irregular bowel movements: Helps regulate how often you have a bowel movement.
To avoid these symptoms and a deficiency, eat more fruits and vegetables, whole grains like oatmeal, and drink enough water to stay hydrated.
Summary
Fiber is important because it plays a crucial role in maintaining digestive health by promoting regular bowel movements, helps regulate blood sugar levels, can lower cholesterol, contributes to feelings of fullness, and may reduce the risk of certain chronic diseases like heart disease, diabetes, and some cancers; essentially acting as a key component of a balanced diet for overall well-being.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6124841/.
https://www.cedars-sinai.org/blog/dietary-fiber.html.
https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/#.
https://www.cancer.gov/about-cancer/treatment/side-effects/nutrition/high-fiber-foods
https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116
https://worldhealth.net/news/daily-fiber-supplement-may-improve-brain-function-12-weeks/
https://www.nutritionscience.in/blog/top-10-signs-of-fiber-deficiency-signs-symptoms-treatment
