Fiber, which is the natural component of fruits, vegetables, and grains, improves life in many ways and fights a number of diseases. It helps keep the visceral organs regular and makes you feel fuller for longer. Additionally, a high-fiber diet has been linked to lower rates of colon cancer.
A recent study demonstrated the relationship of a diet rich in fiber with the fight against heart disease and diabetes.
Presented at the American College of Cardiology’s Middle East Cardiology Conference in Dubai in early October, the research showed that patients who ate a high-fiber diet had significant improvements in their health, including fasting blood glucose, blood pressure and cholesterol.
How does a high Fiber Diet improve health?
The research team at Care Well Heart and Super Specialty Hospital in Amritsar, India, tracked the fiber intake of 200 adults with diabetes for six months.
The volunteers had regular nutritional counseling sessions and were given dietary “recipes” that described specific dietary guidelines, including food groups and portion sizes, to be followed during the study period.
They had controls at the beginning and follow-up at three and six months.
The “high fiber” group consumed 20-25% more than the recommended servings (about 24-20 grams per day).
The researchers diligently tracked the fiber intake of the participants throughout the course of the study, through phone calls and with patients sending pictures of their meals.
Then, after six months, the high-fiber dieters showed significant improvements in their health, including a 9% drop in blood cholesterol, a 23% drop in triglycerides, and a 15% and 28% drop in blood cholesterol. % in systolic blood pressure and fasting blood. glucose. , respectively.
Thus, the results clearly showed that a diet rich in fiber has a protective effect against cardiovascular diseases and improves blood sugar.
How to increase fiber intake
Increasing your fiber intake is one of the easiest things you can do to improve your health. Popular (and delicious) foods like chia seeds, oats, chickpeas, artichokes, and bananas are high in fiber.
More fiber-rich foods: