Ways Eating More Fibre Boosts Your Health

Rebecca Lewis April 23, 2014

You know that fibre is good for your health. Now the question is – in what specific ways? Studies show that eating more fibre does more than keep our tummy healthy. It also benefits our overall health, including our heart.

But before we proceed, let’s talk a little about fibre. Dietary fibre is comprised of carbohydrates and lignin (a compound formed in the cell wall of plants). It comes in two types – soluble and non-soluble. Soluble fibre has the ability to disperse in water, and was originally thought to be the main source of health benefits. Researchers also classify dietary fibre as extracted or manufactured (also called functional fibre).

So what are the amazing health benefits of fibre? Check these out.

It helps lower your cholesterol. Viscous fibre combines with water to form a gel in the stomach. Multiple clinical trials have demonstrated that intake of viscous fibre (like that from beans, peas and lentils) lowers both total and LDL (or the bad cholesterol).

It helps stabilise your blood sugar.

Since viscous fibre forms a gel in the stomach when added to meals, the absorption of nutrients by the bloodstream is slowed down. This effect results to a lower amount of insulin needed to clear sugar from the bloodstream, which reduces the risk of insulin resistance – a common cause of type 2 diabetes. This is why eating more fibre is recommended for diabetics. Adding more fibre in your meals can also eliminate the post-meal hunger that usually results from a spike in blood sugar after consuming a huge amount of carbohydrates.

It helps you effectively manage weight.

You probably notice that you feel fuller for long after eating one whole apple than if you eat a large plate of pasta paired with a large cup of fizzy drink. Since it helps stabilise your blood sugar levels, eating more fibre can help supress your appetite, preventing you from binge eating. Additionally, fibre has fewer calories than plain carbohydrates and is known to boost metabolism so it’s a perfect diet addition to those who are looking to lose or manage weight.

It lowers your risk of heart disease.

Heart disease is among the leading causes of death worldwide. One reason why oats are good for your heart is because it is high in fibre. Research shows that people who eat a high-fibre diet have a 40 per cent lower risk of heart attack. Research has also found that for every 7 grams of fibre you consume, your risk of stroke is reduced by 7 per cent.

It’s good for your gut.

They say you are just as healthy as your gut. Our digestive system plays a major role in our overall health and that’s probably why scientists call it the ‘little brain’. Dietary fibre is necessary for your gut health and may be the solution you are looking for if you have digestive issues like IBS, constipation, etc. Dietary fibre can help reduce the risk of diverticulitis (inflammation of the intestines) by whopping 40 per cent! It also lowers the risk of haemorrhoids by preventing straining.

The best sources of dietary fibre include fresh fruits and vegetables, seeds, whole grains, legumes, and beans, as well as lean meat and fish.