Fiber is mostly known for helping in bowel movement and regulating digestive health, but it has been found that consuming 10 grams of fiber daily can lower the risk of death by ten percent.

A study conducted by researchers from the University of Otago in New Zealand and published in The Lancet looked at data from over 240 studies and clinical trials that spanned 40 years. The study found that consuming a high-fiber diet was associated with a lower risk of cardiovascular disease, stroke, type 2 diabetes, and bowel cancer.

But the most significant finding was that increasing fiber intake by 10 grams a day led to a ten percent decrease in the risk of death from all causes.

Health Benefits of High-Fiber Diet

High-fiber diet is great for health since it has many benefits. Here are some of the health benefits of consuming a high-fiber diet:.

1. Lowers the Risk of Cardiovascular Disease

Consuming fiber-rich food helps to lower the risk of cardiovascular disease. The fiber binds with low-density cholesterol to excrete it from the body, thereby reducing the levels of cholesterol in your blood.

Lower cholesterol levels decrease the risk of heart disease, stroke, and other cardiovascular diseases. Additionally, high-fiber foods regulate blood pressure since they slow down the rate at which blood is absorbed into your bloodstream.

2. Regulates Blood Sugar Levels

Fiber helps to slow down the absorption of sugar into your bloodstream, which lowers the risk of developing type 2 diabetes. This is because fiber-rich foods like fruits, vegetables, and beans help to regulate blood glucose levels.

They also help to control insulin release by slowing down digestion.

3. Helps in Digestion

Fiber acts as a sponge in your digestive system and absorbs water, making your stool soft and easy to pass. This makes it easier to have regular bowel movements and prevents constipation.

Fiber also feeds the good bacteria in your gut, which helps maintain a healthy digestive system.

4. Helps in Weight Management

Fiber-rich foods keep you full for longer, making you less likely to consume excess calories. Additionally, high-fiber foods tend to be low in calories, which helps in weight management.

High-Fiber Foods to Include in Your Diet

Some foods to consume to increase fiber intake include:.

1. Fruits and Vegetables

Fruits and vegetables are high in fiber and should be included in every meal. Vegetables like broccoli, carrots, and Brussels sprouts are high in fiber. Fruits like bananas, apples, and raspberries are also high in fiber.

2. Whole Grains

Include whole grain foods like oatmeal, brown rice, and whole-wheat bread, which are high in fiber.

3. Nuts and Seeds

Eating nuts and seeds like almonds, chia seeds, and flax seeds help boost fiber intake.

Conclusion

Fiber is essential to maintaining a healthy body. Consuming 10 grams of fiber daily is enough to improve overall health and reduce the risk of various diseases.

A high-fiber diet can prevent cardiovascular diseases, type 2 diabetes, constipation, and helps in weight management. Simply including fiber-rich foods like fruits, vegetables, and whole grains in your diet can go a long way in improving your overall health.