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The subject may be boring when you see 10 Benefits of Fiber on Your Health.

Well… when was the last time it came to your mind that you need to increase your fiber intake? I guess you have not thought of it in a long time. Am I right? Well, if that is the scenario, then you must know that fiber has a lot of benefits on your health and you must seriously think of adding or increase the fiber intake in your diet.

10 Benefits of Fiber on Your Health

Many studies all over the world have shown that there are a lot of advantages of eating fibers. Without further commotion let’s take a look at the top 10 health benefits of including fiber in your diet. Here are 10 Benefits of Fiber on Your Health.

1. Helps in Losing the Extra Pounds

Do you know if you are on a weight loss regime, a high fiber diet is a must? Even though you are not doing anything but just increase your daily fiber intake, you will surely shed some pounds. Many nutritionists have added around 30 grams of fiber intake in the regular diet of their clients, which helped them losing a considerable weight without incorporating any other dietary restrictions to their routine. The Analysis of Internal Medicine has backed up this research.

Tanya Zuckerbrot, registered Dietician, mentioned fiber binds with sugar and fat molecules as they travel through the digestive tract and thereby reduces the number of actual calories that the body absorbs.

2. Helps Maintaining a Healthy Body Weight

When you add fiber to your diet that not just helps you lose that extra pounds but also helps in maintaining healthy body weight. Research by the Medical University of South Carolina showed that people who consume more fiber are more likely to be slimmer and weighed normal compared to people who consume around 1 gram of less fiber per day.

3. Fiber Reduces the Risk of Certain Cancers

A research paper published in the Analysis of Oncology mentioned that when a person adds 10 grams of fiber to his/her diet, the risk of colorectal cancer diminished by around 10% and also fiber intake can reduce the risk of breast cancer by 5%.

Fiber-rich food items are also rich in both antioxidants and phytochemicals, which adds to your chances of not getting cancer.

4. Helps Maintaining a Healthy Gut Microorganism

Our body carries about 40 trillion bacteria and interestingly most of them reside in our intestines. Since gut bacteria produce short-chain fatty acids, they are good for you. These gut bacteria feed on the fiber in our diet and ferment the sugar in our gastrointestinal or GI tract. The short-chain fatty acid that is produced in the GI tract by these gut bacteria is highly beneficial for our body. If you want to increase the levels of these short-chain fatty acids, it is necessary to add a diet that is full of fiber.

5. Fiber is a Natural Detoxifier of Your Body

Dietician Tanya Zuckerbrot mentioned that soluble fiber soaks up the potentially harmful compounds like the excess estrogen and the unhealthy fats before your body could absorb them. Fibers are an all-natural detoxifier of your body as it naturally sheds out and also helps in toxins removal act from the GI tract.

6. Fiber Reduces the Risk of Type 2 Diabetes

There had been 20 different studies that showed that people who have included an excess of 26 gm of fiber per day have a chance of getting Type 2 diabetes compared to people who are consuming 19 gm or less fiber in their daily diet.

According to many researchers, since fiber has dual benefits of keeping blood sugar levels at normal and also helps in maintaining a healthier bodyweight this helps to keep the risk of diabetes off.

7. Helps You Live Longer and Healthier Life

The researches published by BMC Medicine shows that the people who consume fiber-rich diets have 19% more chances of living a longer and healthier life. Because they are less likely to get affected by diseases like cancer, cardiovascular & respiratory diseases, diabetes etc. The study was conducted among 3,67,442 participants.

8. Fiber Reduces the chances of Heart Diseases

A review report published in the British Medical Journal (BMJ) says that with the increase of only 7 grams of fiber in our daily requirement can reduce the chances of heart diseases by about 9%. Fiber can also act as eliminator of cholesterol from your body before they start blocking the blood vessels.

9. Healthier Bones

Some food items like asparagus, oats, wheat, and soybeans are rich in soluble fibers and prebiotics. These foods also help in increasing the absorption of minerals like calcium, magnesium, zinc, and iron. These minerals help in maintaining bone density and thereby keeping your bones healthier.

10. Healthy Bowel Movement

Dietician Tanya Zuckerbrot says that one of the most common GI tract complaints that most people say is constipation. One of the primary benefits of consuming more fiber is, it softens the stool and helps in the speedy passage out of the body. Next time, when you feel constipated, you should better know what is lacking. A healthier body houses a healthier mind. To maintain a healthy body, it is necessary to have a healthy and balanced diet.

The list of 10 benefits of fiber on your health help you gain knowledge. And hopefully you take your daily finer intake seriously. Have a good fiber-rich diet daily and live healthily!

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