As you all know, fibers are well off in keeping a check over the digestive system. They feed the good bacteria residing in the gut and act as chief food for them. The body microbiome reflects health, if it’s good, the rest is all good. Fibers have a role in reducing inflammation. They keep a check on lipid levels, blood sugar, body weight, and blood pressure. So there is no reason not to include fibers in your diet. The fiber-rich veggies and fruits are loaded with phytonutrients that can bring significant improvement in inflammation.
Different Types Of Fibers
There are two main types of fibers that our body needs to keep the intestinal flora healthy.
- Soluble Fibers: These fibers help in nutrient absorption and lower LDL(bad cholesterol). Examples include lentils, barley, nuts, and oats.
- Insoluble Fibers: It mainly adds bulk to the stool for an easy defecation process. Examples include whole grains, veggies, and legumes.
How Do Fibers Help Reduce Inflammation?
C-reactive protein(CRP) is responsible for most of the inflammation one faces in a lifetime. CRP is accountable for provoking inflammation like rheumatoid arthritis, diabetes, and heart disease. This opinion is also expressed on HealthCanal that fibers tend to lower the CRP levels in the blood. The lower levels of CRP helps in reducing inflammation that your body may suffer due to the lack of fibers in your diet. C-reactive protein is also correlated with obesity which is another principal cause of body inflammations. Gut health is very important, and a fiber-rich diet helps microflora to thrive. Microflora releases a substance that lowers the inflammation and pain associated with it. Here are some of the functions performed with the help of fiber:
- It binds with most of the toxic and harmful substances to eliminate it via excretion.
- It helps prevent constipation and problems related to it.
- Fiber keeps the microbiome healthy that contributes to maintaining overall health.
- It lowers the inflammatory response that is the foremost cause of multiple diseases in the body.
All colored veggies and fruit are not fiber. You also cannot add all of them at once to meet your daily fiber goals. You must at least add 2-3 fiber-rich foods to your daily diet plan. Some fiber-rich foods are fruits like apples, berries, wheat, chia seeds, raspberries, blackberries, barley, oats, broccoli, sprouted grains, lentils, and beans.
Benefits Of Fiber-Rich Diet
The benefits of taking a fiber-rich diet are:
- Maintains gut health and bowel movements: It helps in easy bowel movements and prevents problems like constipation.
- Lowers blood cholesterol levels: It reduces the LDL(bad cholesterol) levels and keeps the heart-healthy.
- Balances blood sugar levels: The problem of diabetes is at bay with high-fiber diets.
- Helps in maintaining a healthy body weight: Fiber-rich diet lowers the CRP levels that help in weight loss.
- Keeps you full: It eliminates the addition of junkies to your diet as it keeps you full for most of the day, thus preventing overeating.
How To Increase Fibers In A Diet
Lindsey Desoto, RDN, LD made clear that it is important to fill one-quarter of the plate with fiber-rich food that has both soluble and insoluble fibers. The daily fiber requirement ranges from 25-35 gms a day for both men and women. If you are struggling to meet your daily fiber goals, then you need a diet change. You can step forward slowly without worrying about increasing it suddenly. A sudden increase and change may lead to constipation and bloating. Remember to increase water intake because fiber works in association along with water to maintain gut health.
How About Fiber-Rich Supplements?
It’s a fact that most people do not meet the daily fiber requirements, and it is not okay to go the same way. Fiber-rich supplements are available that are ‘supplements’ and not the main course. Supplement tends to work for those who improve their diets with fiber-rich foods. The supplement results have also shown that they work well for thin people rather than obese people. The science behind this is unclear, thus supplementing your diet with fiber and supplements can help lower the CRP levels. Low CRP levels are profitable for obese people.
The fiber was earlier counted as an anti-nutrients, but researchers now have solid evidence to prove the importance of fiber. Not adding the fiber will put your health at risk, so why not include them. They protect and check most of the digestive functions that contribute to overall health. Supplements also work in favor of your health only when you decide to take them along with your fiber-rich diet. Never try to jump on taking a peak level of fiber all at once. Your body needs time to adapt, and fiber supplements can be a good start.