One of the most overlooked nutrients is fibre, even though it plays a significant role in your health. While lots of people consume fibre-rich foods like fruits, vegetables, whole grains, and legumes, many do not consume the recommended amount of fibre. According to studies, 90-97% of people are not getting enough fibre. The recommended amount of fibre for adults is 28-34 grams per day, according to the 2020-2025 Dietary Guidelines for Americans. When enough fibre is not in the diet, we do not get to access the health benefits it provides. Today, we are diving into 6 key reasons why you should prioritise fibre in your diet.
1. Aiding in Healthy Weight Loss
Fibre plays a significant role in weight loss, as it helps you to feel full for a longer time. This helps with reducing your intake, preventing you from overeating and sticking to your weight loss plan. Fibre is an important component in weight loss because it slows down digestion, leading you to feel full longer than usual. As a result, your calorie intake may decrease, and you can lose weight without restricting your calorie consumption. The Journal of Nutrition’s study from 2019 found that persons who increased their fibre intake lost weight without calorie restriction. You can opt for fibre-rich foods typically low in calories, such as fruits, vegetables, and legumes.
2. Helping with Weight Control
Even if you are not aiming to lose weight, you can maintain your weight with fibre. A 2023 study from Frontiers in Nutrition explained that fibre plays a significant role in regulating body weight by stabilising blood sugar levels and enhancing satiety. Additionally, the study also reported that people who lost weight and maintained a diet rich in fibre easily maintain a healthy weight over the long term.
3. Reducing the Risk of Type 2 Diabetes
Aside from providing you with healthy weight benefits, fibre lowers the risk of developing type 2 diabetes. A high fibre intake, particularly when it includes soluble and insoluble varieties, has been linked to lowering the risk of type 2 diabetes. Fibre also reduces inflammation, which is one contributor to diabetes. Having a diet rich in fibre can improve your blood glucose regulation, enhance insulin sensitivity, and promote a healthier gut microbiome.
4. Decreasing Heart Disease Risk
You can also benefit from the anti-inflammatory properties that fibre has, which helps prevent heart disease. Persons who suffer chronic inflammation are at risk of developing cardiovascular disease (CVD). Fibre has been linked to lowering the risk of heart disease for many Americans. Soluble fibre, in particular, plays a role in reducing cholesterol levels by preventing the absorption of fats and cholesterol in the bloodstream.
5. Supporting Gut Health
Adding more fibre to your diet can also result in you having a stronger immune system and better digestion from the positive impact it has on gut bacteria. Your gut microbiome, the collection of bacteria and microbes in your digestive system, relies on fibre to thrive. When you consume fibre, it is fermented by gut bacteria while travelling through the digestive tract. This results in the production of short-chain fatty acids that benefit the entire body. These fatty acids help reduce systemic inflammation, which is linked to numerous chronic health conditions.
6. Promoting Regular Bowel Movements
One of the most popular benefits of fibre is its ability to improve bowel regularity. By adding bulk and retaining water, fibre makes bowel movements easier and more frequent. Psyllium fibre softens stool and speeds up its passage through the intestines, making it an effective solution for chronic constipation, according to a study. When you have a high fibre intake and add plenty of water to your diet, it enhances the effects by allowing smoother digestion and preventing constipation.
