The American College of Cardiology and the 10th Emirates Cardiac Society Congress recently held a conference. During that study, it was found that in patients who were taking a diet high in fiber foods, there was an improvement in their blood pressure as well as glucose level. High-fiber food benefits the body in many ways. If you are not aware of this, then you can get information about a diet high in fiber through this article.
How Does a Diet High in Fiber Make Health Better?
Research performed recently followed the diet of 200 diabetic people for six months. During this, the food group and the portion of the food were separated so that it could be known what difference would be seen in the body by eating which food. A special diet was given to them for three to six months. A diet high in fiber food was given at about 20 to 24 grams per day. When checked up after six months, there was a 9 percent reduction in serum cholesterol, a 23 percent reduction in triglycerides, and a 15 and 28 percent reduction in systolic blood pressure and fasting glucose. High-fiber food proves beneficial for heart disease and blood sugar.
What is fiber in our food?
Fiber is a component of our food that our body cannot digest. It is extracted from plants in the form of carbohydrates. It is of two types. The first is soluble fiber and the second is non-soluble fiber. You must have understood the meaning of both from their names. The dissolved fiber goes into our body and gets mixed in the water. Once it enters the stomach, it becomes a thick fluid, which prevents the body from absorbing unnecessary food. Due to this, cholesterol cannot be made in the body. Insoluble fiber is considered good for cleansing the stomach. By consuming a diet high in fiber, there is no problem with constipation. We should include both types of fiber in the diet.
How to take a diet high in fiber food?
Doctors say that a diet high in fiber diet plays an important role in controlling diabetes and high blood pressure. If you have a problem, take high fiber food along with medicine. This can help with blood lipid levels as well as protect against major risks in the future. If we can make some changes in our lifestyle then we can get relief from major diseases. Foods like mangoes, chia seeds, oats, chickpeas, bananas are high in fiber. It is also easy to consume them. Berry, chia pudding, cucumber, and avocado can be taken as salads. Take high fiber food to protect the body from disease.
Benefits of Diet High In Fiber Foods
There are many benefits of taking high-fiber foods. Some of these are listed below:
Maintains Digestive Health
Usually, the stomach does not get clear of the problem of constipation. A person suffering from the problem of constipation has trouble passing bowel movements daily. If a person’s digestive system is not able to digest food properly he suffers from constipation. People who have proper digestion, have daily fecal discharge. If a person does not have a stool for three to four days, then he may have a problem with constipation. Due to the problem of constipation, a person may have to go through many types of problems. If a person takes fiber-rich food, then he can get relief from the problem of constipation.
According to a study published in the journal Science, consuming insoluble fiber reduces the risk of developing diabetes type 2. If you already have diabetes, it is beneficial to consume soluble fiber. A diet high in fiber food helps in controlling the blood sugar level in the body.
Reduces the risk of cancer
Some research suggests that following a diet high in fiber food may prevent colorectal cancer. Along with this, the risk of getting cancer of the digestive system is also reduced by consuming high-fiber food. The risk of cancer is reduced by adopting a good lifestyle. A good lifestyle means a healthy diet, exercise, an adequate amount of sleep, and being stress-free.
Good for skin
When yeast and fungus are excreted through the skin, it can cause acne. Including high fiber food in the diet flushes out toxins from your body. This improves your skin.
Diet high in fiber food for weight control
If a person’s weight is increasing rapidly, then he should include fiber-rich food in his diet. Fiber-rich food has a lower energy density. That is, eating fiber-rich food gives fewer calories. Eating fiber-rich food gives a feeling of fullness quickly, due to which a person does not need to eat a lot. Fiber-rich food (soluble fiber) forms a gel, which delays emptying of the stomach and sends the food for late digestion. That is, through this action, the person does not feel hungry very quickly. It works to maintain lower blood sugar levels and also helps in preventing a rapid rise in blood insulin levels. Due to this action, obesity remains under control.
Keeps heart healthy
Fiber, especially soluble fiber, is very useful for keeping the heart-healthy. Taking a diet high in fiber food in the diet improves cholesterol levels. Along with this, the risk of having heart-related problems is also very less. Soluble fiber works to reduce blood cholesterol. Consuming soluble fiber reduces the level of high cholesterol and also reduces the risk of heart disease.
Include water along with a diet high in fiber food
If you are feeling that only by taking a diet rich in fiber, you will get rid of many problems, then it is not right. Along with eating fiber-rich food, you should also drink enough water. If you drink water in moderation, then you may also have the problem of constipation. You must drink eight to ten glasses of water a day.
Part of the Diet for Weight Loss Editorial Team 2021