Is a high fibre diet healthy?

TIMESOFINDIA.COM / Dec 16, 2023, 4:00 IST

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Varied benefits of fiber consumption

Fiber intake stands to be one of the primary solutions for the issues of digestion and weight control, delivering a balanced and healthy lifestyle. Intake of adequate fiber on an everyday basis also reduces the risk of chronic diseases and fibers do mediate the gut microbiota and maintain the digestive system thus giving you proper digestion. However, every fiber is not created equal and thus has different health perks. Some of the benefits of taking a high-fiber diet are mentioned below.

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It helps in weight loss

Fibres help in keeping the gut bacteria healthy inside our body which leads to overall fat loss and also reduces our appetite promoting fat belly loss. As one combines their soluble fiber intake with the other changes in their lifestyle, they’ll witness healthier food choices changes, which also require the proper amount of activeness and exercise to stay fit.

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It regulates blood sugar levels

Fiber mainly controls the blood sugar inside our body, as the human body is unable to absorb and break down fiber, it does not raise the blood sugar level just like carbohydrates do. Doctors usually recommend people older than 18 years get around 22-35 grams of fiber every day.
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It improves heart health

To improve the condition of the heart via fiber intake, beans, flaxseed, oat bran, and oats are the best supplements that lower the blood cholesterol level by lowering the density of lipoprotein also known as the bad cholesterol inside our body. High-fiber food always helps in reducing blood pressure and inflammation issues as well.

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It lowers cancer risk

Dietary fibers, found in fruits, vegetables, whole grains, and legumes, have been associated with a reduced risk of certain types of cancer. Soluble fiber adds bulk to the stool and helps prevent constipation. Regular bowel movements reduce the time that potentially harmful substances stay in contact with the colon lining, potentially lowering the risk of colorectal cancer.

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It promotes bone health

Soluble fibres also known as prebiotics are rich in calcium, and minerals that are good for the body's colon. It increases the bioavailability and thus supports the bone density within one. The absorption of calcium is different in men and women, as a higher intake of fiber is protective against bone loss in men, but has shown strong results in women. Vegetable fiber shows great results in the strengthening of spine loss in women.

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What happens if the human body consumes too much fiber?

Too much fiber for the human body can also have adverse effects and can lead to bloating, gas, and constipation. Consumption of too much fiber can at times lead to intestinal blockage, with stomach cramps, nausea, and diarrhea as well.

One might feel bloated, thus after a full meal post which you feel all these symptoms, one should start walking and should do proper exercise every day. Adult women should consume 25 g per day fiber, whereas adult men should consume 38 g per day to avoid the issues of bloating.

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