It wasn’t so long ago when people really thought that fiber was non-functioning ‘filler’ stuff in your food. Thanks goodness we now know better! We now know that the health benefits of fiber include:
- Helps promote good gut bacteria health. The bacteria in you gut are so important to a good happy healthy gut system. But to survive these bacteria need fiber to feed on. Giving them a good consistent and diverse source of fiber can help them survive. Then they can help your gut work well.
- Helps lower blood cholesterol levels. This health benefit of fiber is caused by the decreased uptake of cholesterol in the gut. Soluble fiber especially may help lower “bad” cholesterol levels by lowering low-density lipoprotein or LDL.
- Helps keep you regular. Fiber softens your stools and increases the weight of it, making it easier to pass and thereby reducing risk of constipation. Dietary fiber can also help solidify loose, watery stools, by absorbing water and adding bulk.
- Helps improve bowel health. A high in fiber diet can reduce the risk of developing hemorrhoids and diverticular disease (small pouches which can develop in your colon). There is also some evidence that it can lower the risk of colorectal cancer.
- Helps regulate blood sugar. By helping to slow the absorption of sugar from the gut, dietary fiber (especially soluble dietary fiber) can reduce the risk of developing type 2 diabetes.
- Helps maintain a healthy body weight. Generally speaking, high in fiber foods are more filling, meaning that they can keep you satisfied for longer. They also tend to be less energy-dense, because your body doesn’t get (many) calories from fiber itself, and also take longer to eat meaning you space your remaining calories more too.
- Helps your heart. High in fiber foods may have a beneficial impact on heart health, including reducing inflammation and blood pressure.
- Helps you live a longer life. Some research indicates that dietary fiber (especially cereal fiber) is correlated with a reduced risk of death from cancer and cardiovascular disease.