Benefits of a High-fibre Diet

Email to a friend | Print version

To:

Bcc:

Your email address:

Message:

A high-fibre diet has many benefits, which include:

Normalizes bowel movements. Dietary fibre 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, fibre may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fibre may provide relief from irritable bowel syndrome.

Helps maintain bowel integrity and health. A high-fibre diet may lower your risk of developing haemorrhoids.

Lowers blood cholesterol levels. Soluble fibre found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering "bad" cholesterol levels. Epidemiologic studies have shown that increased fibre in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Helps control blood sugar levels. Fibre, particularly soluble fibre, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fibre has been associated with a reduced risk of developing type 2 diabetes.

Aids in weight loss. High-fibre foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fibre diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fibre diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

Uncertain effect on colorectal cancer. Evidence that dietary fibre reduces colorectal cancer is mixed - some studies show benefit, some show nothing and some suggest increased risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.

If you aren't getting enough fibre each day, you may need to boost your intake. Good choices include grains and whole-grain products, fruits, vegetables, beans, peas/ other legumes, nuts and seeds.

Refined or processed foods such as canned fruits/veges, pulp-free juice, white bread/ pasta, and non-whole-grain cereals are lower in fibre content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fibre content. Similarly, removing the skin from fruits and vegetables decreases their fibre content.

Always speak to your doctor if unsure whether you are having sufficient fibre in your diet.

Help us give you the tips you are interested in, rate this tip or leave your comments and share related info with readers below.

Source: www.mayoclinic.com