May 05 2019

Add years to your life by adding fiber to your diet

Published by at 12:09 pm under Colon Cleanse,Drinking Water

Add years to your life by adding fiber to your diet. *
Fiber does more than keep you regular but can extend your life. *

During a previous blog in April, I shared a research study by the Global Burden of Disease, which was published in The Lancet, which tracked trends of the consumption of major foods and nutrients across 195 countries from the years 1990 to 2017. The results of the study showed that “…one in five deaths globally — equivalent to 11 million deaths” — were associated with poor diet, which contributes to a range of chronic diseases. The researchers quantified the impact that eating a poor diet can have on diseases such as heart disease, cancer and type 2 diabetes, the non-communicable diseases which lead to death.(1,2)*

According to this study, there were more deaths in 2017 as a result of consuming too little of the good foods such as nuts and seeds, whole grains, vegetables and fruits, as opposed to eating too much of the bad foods such as transfats, processed and red meat and sugary drinks.(1,2)*

So in other words, we need to place a priority on ensuring certain foods are included in our diets as well as making sure certain foods are excluded. 1*

The primary foods that were being left out of people’s daily diets and that the research reported is at the core of millions of otherwise easily avoided premature deaths around the world, is whole grains, nuts, seeds, fruits and vegetables…basically, dietary fibers. This week, let’s look at why these foods are so important.1*

For starters, consuming foods rich in fiber, to include whole grains, nuts and seeds provides excellent prebiotics for the healthy bacteria residing in our microbiome. The more good bacteria have to feast on, the more they will diversify and multiply. This results in plenty of digestive health benefits to include regular bowel movements, less constipation and an overall healthy immune system. Committing to a regular regimen of Body Biotics™ Bio-Identical SBO Probiotics Consortia™ ensures we are getting the friendly critters otherwise missed as a result of the depleted soils in which commercial produce is grown due to modern day agricultural practices.*

But dietary fiber in the form of whole grains, nuts and seeds does more than maintain a healthy gut. It helps us to manage our weight, reduces our risk of coronary heart disease as well as lowers our risk of developing Type 2 diabetes and cancer. High-fiber foods help us to feel full with fewer calories and our bodies utilize the calories more quickly than meats, or processed foods.  (1,2)*

Eat a high-fiber diet for great health benefits:

  • Lower cholesterol levels.Studies also have shown that high-fiber foods such as oats, flaxseed, beans and oat bran can help lower cholesterol levels in the blood by lowering low-density lipoprotein or bad cholesterol levels.  Other benefits include reducing blood pressure and inflammation.(3,4,5)*
  • Fiber, especially soluble fiber has shown to slow the absorption of sugar High fiber diets improve blood sugar levels in diabetics. Eating a diet high in dietary fiber helps reduce the risk of developing type 2 diabetes.5*
  • Normal bowel movements.“…Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool…”(3,4,5)*
  • Maintain or improve bowel health.Your risk of developing pesky hemorrhoids and diverticulitis (small pouches in your colon) can be minimized by eating a high fiber diet.. Studies have found high-fiber diets will likely lower the risk of colorectal cancer. 5*
  • Achieve a healthy weight Eating diets high in dietary fiber help keep weight down because high-fiber foods tend to be more filling than low-fiber foods, leaving us satisfied sooner and longer. High-fiber foods tend to take longer to eat (think brussel sprouts vs. cookie) and tend to be more “energy dense,” which means they have fewer calories for the same volume of food.5*
  • Helps you live longer.As in the study mentioned above, increasing your dietary fiber intake — especially whole grains, nuts and seeds — is associated with a reduced risk of dying from cardiovascular disease, all cancers and developing type 2 diabetes.5*

There are two types of dietary fiber…Soluble, which dissolves in water, and insoluble, which doesn’t dissolve.

  • For example…soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and syllium. It dissolves in water to form a “ gel-like’ material. It can help lower blood cholesterol and glucose levels.
  • Insoluble fiber is the fiber that promotes the movement of food through the digestive system and increases the bulkiness of the stool, which is good for those who get easily constipated. Examples of insoluble fiber are nuts, wheat bran, beans and such vegetables as broccoli, cauliflower, brussel sprouts, green beans and artichokes. 5*

According to the Institute of Medicine, the recommended daily intake of dietary fiber for men and women is as follows:

Men aged 50 and under: 38 grams per day

Men aged 51 and over: 30 grams per day

Women aged 50 and under: 25rams per day

Women aged 51 and over: 21 grams per day5*

During our next blog we will look at how to add more fiber to your diet, and specific health benefits of different types of nuts and seeds. We’ll also look at a couple of ideas for recipes to make fiber not only a healthy addition but a tasty addition to your daily meals.  

Healthiest wishes,

Kelli

 

Resources:

  1. https://www.sciencedaily.com/releases/2019/04/190403193702.htm
  2. https://www.thelancet.com/
  3. http://www.choosemyplate.gov/food-groups/grains-why.html
  4. https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Grains
  5. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

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