HIGH FIBRE DIET

Chronic inflammatory diseases are on the rise due to underlying metabolic dysfunctions. In recent decades, much evidence supports an important role for our lifestyles in the development of inflammatory and dysmetabolic processes, such as, for example, our sleep, physical activity, and diet. 

Dietary fiber intake correlates with mortality and a variety of other pathologies that include cardiovascular disease, colonic health, gut motility, and risk for colorectal carcinoma. As a result, dietary fiber is highly recommended to be an essential part of daily balanced diet. Fibre can do much more to improve your health, such as lowering blood pressure and cholesterol levels and helping with weight loss, too. The gut microflora functions as an important mediator of the beneficial effects of dietary fiber, including the regulation of appetite, metabolic processes, and chronic inflammatory pathways.

What are dietary trends? 

Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes (beans and peas). Your digestive system turns most carbs you eat into sugar. But fiber is different. It passes through your body without being broken down. There are 2 types of fiber:

• Soluble fiber dissolves in water and forms a type of gel in your stomach and colon that slows down your digestion and helps you feel full. Soluble fiber is found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium.
• Insoluble fiber does not dissolve in water and typically remains whole as it passes through your digestive system. It helps to clear out your colon and improve your gut health. Some good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.

Recommended fiber intake for adults as per the Dietary Guidelines for Americans 2020–2025:

(https://www.health.harvard.edu/nutrition/foods-high-in-fiber-boost-your-health-with-fiber-rich-foods) 

What are the health benefits of dietary fiber?

Mayo Clinic fiber lists several health benefits of dietary hemorrhoids:

• Dietary fiber softens stools and in increases its weight and size. Bulky stool is easier to pass, reducing the risk of constipation.
• A hemorrhoids diet is known to reduce the risk of hemorrhoids as food for "good" bacteria in the gut. It's known as fermented fiber. It may play a role in lowering the risk of diseases of the colon.
• Soluble fiber, found in beans, oats, flaxseed and oat bran may keep the body from absorbing some of the cholesterol in other foods. As a result, that may lower low-density lipoprotein, also called "bad," cholesterol levels in the blood. This helps heart health, lowering blood pressure and reducing the risk of cardiovascular inflammation. 
• High fiber foods take longer to eat, are less energy-dense, tend to be more filling and improve satiety levels for a longer duration. This may help with weight loss in obese individuals. 
• Overall, getting more fiber is linked with a lower risk of dying of any health condition, including heart disease.

Sugar absorption is slowed down with fibre which helps reduce blood sugar levels in diabetics. A healthy diet that includes both soluble and insoluble fiber also may lower the risk of type 2 diabetes.

(https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983) 

What are some easy ways to increase fiber intake?

• Start your day with a healthy cereal or porridge bowl which not only provides with the necessary fibre but also keeps you full for longer. Adding berries and almonds provides extra health benefits with great taste. 
• Slice up some vegetables and keep them in the refrigerator to snack in between when hungry. Add beans, shredded carrots, and a sprinkling of nuts and seeds to your salad.
• Additional whole-grain fiber can be obtained by choosing whole-wheat bread or pasta instead of refined grains.
• Beans and members of the bean family such as peas and lentils are excellent sources of fibre. Add kidney beans to canned soup or a green salad. Or make nachos with black beans, lots of fresh veggies, whole-wheat tortilla chips, and salsa.

High-fiber foods are good for your health. However adding too much fiber too quickly can lead to gas, bloating, and cramping. Add fiber to your diet slowly over a few weeks. This lets natural bacteria in your digestive system adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water. This makes your stool soft, bulky, and easier to pass. (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983)