Elevate Christian Network :: Health and Wellness
(Dr. Joseph Mercola) Unless you regularly eat whole fruits and vegetables, nuts, and seeds, you may be missing out on the healthiest forms of fiber available – and that could be a problem. That said, in spite of their fiber content, bulking up your diet with bran muffins and cereal is typically a big mistake, which I’ll explain shortly.
I’ve long been interested in the health benefits of fiber. I’ve since come to appreciate that the type of fiber in your diet, as well as your gut health, play a major role in harnessing fiber’s health potential while avoiding its potential pitfalls. Before I explain, let’s go over a bit of fiber basics…
Soluble fiber, like that found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.
Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.
If your diet could use more fiber, resist the urge to fortify it with whole grains. Instead, focus on eating more vegetables, nuts, and seeds. The following whole foods, for example, contain high levels of soluble and insoluble fiber.
There’s no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:
Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.
Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.
Dr. Eric Berg talks about fiber. You can get fiber from grains or vegetables. I recommend getting your fiber from vegetables and NOT grains. Grains are a problem due to a higher glycemic index, gluten and because they have phytic acid, which prevents nutrient absorption. Microbes live off your fiber as their food, so the vegetable fiber is the best fiber to consume.
Across the web:
How To Eat More Fiber At Every Meal To Lose Weight And Get Regular Prevention readers say one of their top health goals in 2018 is to eat better. Fact is, foods high in fiber will help you do just that, as well as help you lose weight and prevent disease. Don’t just take my word for it. A 2016 study found people who …
Plant-Based Fiber-Rich Recipes to Feed Your Gut are still in the throes of learning about the relationship between gut health and diet, yet one thing they have determined is that fiber may be a key ingredient. In an interview with NPR.org, Knight and Leach explain that if we fail to ingest the …
Fiber is important to your diet “My recommendation is, as people increase the amount of fiber in their diet to meet those recommendations, to do it slowly and gradually,” Zeratsky said. “And drink plenty of water.” You’ll be promoting bowel health and protecting against bad cholesterol …