How does fiber benefit the body?

Fiber is your body's natural regulator, helping to regulate digestion and sometimes preventing chronic disease. Soluble fiber forms gels that slow down the absorption of sugar, maintaining stable energy levels. Insoluble fiber adds bulk, hastening the elimination of waste, preventing constipation, and avoiding chronic exposure to toxins as the waste builds up over time.

The gut microbiome transformation takes place when fiber feeds the beneficial bacteria. They ferment the fiber into short-chain fatty acids (SCFA), e.g., butyrate, which reduces inflammation in the colon. This also strengthens intestinal barriers and produces neurotransmitters related to mood stability.

Weight management improves through the satiety effects of fiber. High-fiber meals induce the secretion of cholecystokinin, which triggers a fullness response lasting 40 minutes longer than that of processed foods. The bulk of the fiber leaves less space for caloric density, allowing for a plentiful portion while reducing energy intake.

The concept of disease prevention is directly related to the adequacy of consumption. Studies indicate that daily consumption of 25g of fiber lowers the risk of heart disease by 30% via lower LDL cholesterol levels. Similarly, the incidence of diabetes can decrease by 20%, mediated by improved insulin sensitivity resulting from the consumption of viscous soluble fibers.

Practical integration means adding lentils to soups and berries to breakfasts. Beans can be soaked overnight to reduce cooking time. Increase intake gradually to minimize bloating and allow time for gut bacteria to adapt over the course of 2-3 weeks.

Read the full article: Essential Healthy Food Benefits Everyone Should Know