By eating more high-fiber foods, you can stay healthy and live longer. In addition to losing weight and maintaining a healthy weight, you can lower risk for diseases and dying prematurely. Read on…
Eating more high-fiber foods is a simple way to lose weight, prevent weight gain and obesity as well as lower risk for diseases that can lead to dying prematurely. So, you can stay healthy and live longer.
Higher Intake of High-Fiber Foods Can Lead to Lower Body Weight As Well As Lower Risk of Diseases and Premature Death
Study showed that people who ate more high-fiber foods had significantly lower body weight, lower systolic blood pressure and lower cholesterol compared to people who ate less dietary fiber (The Lancet, 2019).
The study showed that the more high-fiber foods consumed, the better the health outcome…
Higher intakes of total dietary fiber are associated with 15-30% decrease in risk of death from all causes and cardiovascular-related death as well as lower incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer.
For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases decreased by another 5% to 27%. The greatest health risk reductions were observed when daily intake of dietary fiber was between 25 and 29 grams.
The health benefits of high-fiber foods are supported by over 100 years of research into its physiology and effects on metabolism as well as chemistry and physical properties, according to Andrew Reynolds, PhD, the lead author of the study published in the journal The Lancet (2019).
High-Fiber Foods Can Improve Gut Health
A healthy gut can boost weight loss, prevent weight gain and obesity. It can also lower risk for diseases that can lead to early death.
Studies have shown that the health benefits of high-fiber foods are closely associated with gut health…
A high fiber diet INCREASED health-promoting bacteria in the gut. When you feed the good bacteria in your intestines with high fiber foods that they can use for fuel, you can help them multiply. This means that a larger number of them can produce substances that are essential for your health.
Here are some scientific findings:
A typical high-calorie Western diet with low fiber and high fat leads to an unhealthy gut…
A low fiber and high fat diet has been shown to DECREASE health-promoting microbes as well as DECREASE their production of substances that boost human health. Unhealthy Western diet was associated with weight gain and obesity as well as chronic diseases.
Unhealthy changes in the gut are associated with several diseases, including obesity, coronary heart disease, type 2 diabetes and altered blood glucose.
These unhealthy gut changes are also observed in gastrointestinal disorders such as, ulcerative colitis (UC), Crohn’s disease (CD) and irritable bowel syndrome (IBS).
In contrast, dietary intake of high fiber foods (such as, fruits, vegetables, legumes and whole grains) INCREASED health-promoting microbes in the gut. This was associated with prevention of weight gain, obesity and chronic disease as well as increased weight loss for overweight or obese individuals.
Health Benefits of High-Fiber Foods
Adequate intake of dietary fiber is associated with digestive health and decreased risk for obesity, type 2 diabetes, heart disease, stroke, hypertension, certain gastrointestinal disorders and certain cancers (Closing America’s Fiber Intake Gap, 2016).
According to the CDC, dietary fiber helps with blood sugar control and weight management, especially for people with diabetes or prediabetes.
- High-fiber foods can help you lose weight and maintain a healthy weight. Fiber is an indigestible carbohydrate that can add bulk to your diet and keeps you feeling fuller for longer. High-fiber foods tend to be low in calories, which can help with weight loss.
- High-fiber foods can help you control your blood sugar. Fiber can slow down the absorption of sugar into your bloodstream. This prevents a spike in blood sugar. This is especially important for people with diabetes or prediabetes, who are at risk of developing diabetes.
- High-fiber foods can help you lower your cholesterol. Fiber can bind with and remove cholesterol from your body. This helps to lower your overall cholesterol levels and reduce your risk of heart disease.
- High-fiber foods can help you reduce your risk of heart disease. Fiber can reduce your risk of heart disease by lowering your triglyceride and cholesterol levels as well as promoting weight loss. Fiber also helps to reduce inflammation, which is a major risk factor for heart disease.
- High-fiber foods can help you reduce your risk of stroke. Fiber can reduce your risk of stroke by promoting weight loss and lowering your cholesterol levels. Fiber also helps to reduce inflammation, which is a major risk factor for stroke.
- High-fiber foods can help you maintain digestive health and reduce your risk of colon cancer: Fiber helps to reduce your risk of colon cancer by promoting weight loss and regular bowel movements.
6 Easy Ways to Increase Your Intake of High-Fiber Foods
According to the Centers of Disease Control and Prevention (CDC), most US adults only get about half the fiber they need each day.
The Dietary Guidelines for Americans, 2020–2025 recommend that adults eat 22 to 34 grams of fiber each day.
To get 30 grams of fiber, you would have to eat about six apples a day… which is not easy to do. Instead, you can spread your intake among different high-fiber foods throughout the day.
Studies have shown that following a high-fiber diet can improve your gut health. In turn, it can increase your weight loss as well as prevent weight gain and obesity. It can also prevent diseases that can lead to dying prematurely.
You can follow a Mediterranean diet, vegetarian diet, plant-based diet or any high-fiber diet which includes fruits, vegetables, legumes and whole grains.
Here are 6 easy ways to increase your dietary fiber:
#1. Enjoy a high-fiber smoothie as a snack or meal replacement. It can be a quick and easy way to get in some extra fruits and vegetables. It’s a convenient way to get the dietary fiber and nutrients you need.
Drinking a smoothie is a tasty way to keep yourself feeling full and satisfied. If you want ideas for delicious and easy-to-make smoothies that can help you lose weight rapidly, go here for more information.
#2. Enjoy a glass of delicious and nutritious high-fiber green juice when you don’t have a lot of time. So, you can get extra dietary fiber and nutrients on days that are extremely hectic.
Instead of buying a lot of fruits and vegetables that you may not have the time to cook, it takes a few seconds to prepare a tasty and nutritious glass of green juice. Go here for more information.
#3. Choose whole grains instead of processed foods with less fiber. Choose brown rice or quinoa instead of white rice. Try whole wheat pasta instead of regular pasta. Choose bread that lists whole grain flour as the first ingredient.
#4. Eat more beans and other legumes. Add different kinds of beans and legumes, such as, lentils and peas to salads, soups, stews or casseroles. You can puree legumes to make dips and spreads for raw vegetables or high-fiber bread.
#5. Eat more salads and non-starchy vegetables. Add spinach, broccoli and other vegetables to your meals. You can use canned vegetables or add a bag of frozen mixed vegetables to your meals for a fiber boost.
#6. Snack on nuts, seeds, fruits and vegetables. Choose fruits and vegetables, such as, apples, pears, bananas, cauliflower, broccoli or baby carrots to snack on. Nuts and seeds, such as, almonds, sunflower seeds, walnuts and pistachios are satisfying high-fiber snacks. You can add nuts, seeds and fruit to plain yogurt.
CAUTION: Be aware that a sudden increase in consumption of high-fiber foods can lead to bloating, gas production, constipation, diarrhea, or cramps. If you have gastro-intestinal sensitivities, it’s important to introduce these foods in small amounts. So, you can give your intestinal tract time to adapt.
You need to drink plenty of water to help food move easily through your system.
Conclusion
The obesity epidemic is one of the most important health crises facing the world today.
Overweight or obese individuals have increased risk for many diseases that can lead to dying prematurely. According to the Centers for Disease Control (CDC), these include high blood pressure, heart disease, diabetes, and high cholesterol as well as some cancers.
According to the National Cancer Institute, cancers associated with being overweight or obese include breast, ovarian, uterine, upper stomach, liver, gall bladder, kidney, prostate, colon and rectal cancers.
By eating more high-fiber foods, you can stay healthy and live longer.
In addition to losing weight, you can maintain a healthy weight and prevent obesity. You can also lower risk diseases and dying prematurely.
Did you know?
Studies have shown that improving gut health can help you lose weight FASTER and EASIER. In addition, it can help you increase your metabolism, prevent weight gain and obesity as well as lower your risk for obesity-related cancers and diseases.
Go here to learn more about science-based strategies on how to lose weight for good.
If you want to improve your gut health and lose weight faster, go here to find out more…
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