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The Top High Fiber Foods and Studies on Health Benefits

Eating a high fiber diet is highly recommended by nutritionists and doctors, but what exactly is fiber and what are its benefits? Fiber or roughage comes from the cell wall of food plants. It cannot be digested or absorbed by the body. Because fiber passes through the body undigested, it helps to keep the intestines clean, detoxify the body and keep the organs healthy.

Fiber foods like peas, avocados, beans, oats, carrots, whole grains and beans are good sources. Research shows the health benefits of fiber for cholesterol, blood sugar, weight loss, digestive health and brain health.

Weight loss and fiber-rich foods go hand in hand. Researchers from the University of Massachusetts have shown that eating only high-fiber foods every day can be more effective than restricting food for weight loss.

Participants were divided into two groups: one that followed the eating plan recommended by the American Heart Association (including limiting calories, increasing fiber, and balancing fat, carbohydrates and protein) and another group that increased fiber intake by 30 grams per day. and not changed otherwise. The group that added fiber lost almost as much weight as the other group, with a simpler diet that was easier to follow.

According to WebMD, fiber found in grains such as brown rice, nuts and vegetables are “Nature’s Laxatives”. For digestive and colon health, studies have shown that increasing dietary fiber can reduce the risk of colon cancer. Fiber acts to speed up the food’s journey through the intestines and reduce the amount of time toxic waste stays in the body.

A research study published in the American health journal examined the relationship between a diet high in vegetables, fruits, low fat and the incidence of colon cancer. It was found that the better the participants followed the high fiber plan, the lower the risk. In fact, the “super-adherents” experienced a thirty-five percent decrease in the chance of colon cancer during the seven-year trial.

Fiber can be a healthy component of brain health. One study on brain health was reported in the journal “Stroke”. A stroke can occur if the flow of oxygen-rich blood to the brain decreases. Researchers in England analyzed seven studies related to a diet rich in fiber and its effects on brain health. They found that for every seven grams more fiber eaten per day, the risk of a first stroke dropped by seven percent.

Seven grams of fiber can be found in three servings of fiber-rich foods such as whole grains, vegetables or fruits, and studies show that simply switching from white bread or pasta to a whole-grain version can be beneficial.

Today is a good day to start adding fiber-rich foods to every meal, for delicious and healthy benefits.

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