Health Benefits of Fiber: Slimming and Stroke Prevention

Back in the 1970s, scientists discovered that a high-fiber diet could help prevent certain diseases. Modern scientific research on this topic confirms that in the case of eating foods rich in dietary fiber, it is quite possible to prevent obesity, diabetes, and even stroke. Check out our article on the health benefits of fiber.

Health Benefits of Fiber: Slimming and Disease Prevention

Stroke – the second most common cause of death worldwide and the leading cause of disability in many developed countries. Numerous studies show that a 7-gram increase in fiber intake can reduce the risk of stroke by as much as 7%. By the way, 7 grams of fiber – these are two small apples, the total weight of which is 300 grams or 70 grams of buckwheat.

The benefits of fiber are that dietary fiber reduces cholesterol and blood sugar levels. Eating a high-fiber diet involves eating plenty of fruits and vegetables, while reducing the amount of meat and fatty foods in the diet. This diet lowers blood pressure and improves digestion.

A stroke can occur at the age of 50, but the conditions that lead to it take decades to develop. In one study, it was found that due to insufficient fiber intake, arteries stiffen during adolescence. Scientists have found nutritional differences in arterial stiffness even in 13-year-olds. Therefore, as much dietary fiber as possible should be consumed from a young age.

People who eat 2-3 servings of whole grains daily are 25-35% less likely to develop type 2 diabetes.

Some plant lignins found in flaxseeds, wheat bran and rye, for example, are actually phytoestrogens and can prevent hormone-related cancers if consumed regularly – breast and prostate cancer.

How to diversify your diet with fiber?

The main sources of healthy fiber are whole grains, fruits and vegetables, nuts.

Be aware that excessive addition of high-fiber foods can cause intestinal gas, bloating, and cramps. In this regard, the amount of fiber consumed should be increased gradually over several weeks.

The benefits of fiber will be noticeable if you eat this food 3 times a day. Do not skip your morning meal and be sure to have whole grain cereals for breakfast. As for bread, you can cook it at home with whole grain flour. It is also good to eat brown rice.