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Fibre-rich foods lower total blood cholesterol levels by decreasing bad cholesterol (low-density lipoprotein- LDL) in the blood stream. They stimulate the liver to produce bile by extracting cholesterol from the blood stream, causing the overall decrease.
Fibre has the ability to stimulate and enhance the synthesis of interleukin, an anti-inflammatory protein that decreases inflammation. Reduction in inflammation causes speedy recovery after you have suffered an infection.
There are several observational studies showing that fibre helps in weight management and control. Because they add bulk to the diet, fibre rich foods impart a feeling of fullness and make you consume lesser number of calories. Fibre also increases the time required for digestion, thereby reducing hunger pangs for a long time.
Fibre foods are a natural remedy for constipation. They improve stool consistency and also add bulk to it. They make the stool softer, which reduces the time required for the fecal matter to transit through the bowel.
Some research has shown that fibre delays the absorption of glucose into the blood stream. This helps to control and regulate blood sugar levels. Additionally, it also helps you to reduce your risk of diabetes of you don’t have it yet.
Fibrous foods can improve your diet greatly. Daily consumption of fibre will keep you energy levels high. It will also boost your brain power and keep your skin and hair.
Appendicitis is the inflammation of appendix, a small pouch like structure that extends from the right side of your intestine. The food you eat has to travel through the intestine and while doing so there are good chances that it may get stuck in the appendix, causing inflammation. When your diet is rich in fibre, the thick fibrous filaments kind of sweeps the intestine, preventing the entry of food particles in the appendix.
Fibre hold equal importance in children’s diet as in adults. A study showed that obese children who included 15 grams of ﬁbre in their daily diet experienced more weight loss compared to the period when they did not include fibre in their diet.
Believe it or not but with every 10 grams of fibre you include in your diet, your possibility of suffering from a heart disease drops by 14 percent. Fibre also helps people with heart diseases by slowing down the disease progression. Soluble fibre present in foods like oats, peas and beans reduce bad cholesterol (LDL) in the body, minimizing the chances of plaque formation that contributes to heart disease.
Studies have suggested that insoluble fibres have an immense potential to lower the risk of cancer of colon, breast, ovaries, stomach and esophagus. Insoluble fibre especially enhances the effect because it acts like cleansing agents that removes all the toxins from the body.
Did you know, you might be eating less fibre that what actually is recommended for your? It has been found that on an average, Indians eat only 14 grams of fibre daily when the daily recommended intake is more than 20 grams for both men and women. You can obtain fibre from various sources including oats, wheat bran, beans, carrots, maize, tomatoes, cucumber and fruits like oranges, sweet lime and apples. Fibre is an ultimate nutrient that offers a wide range of health benefits. Here are a few you must know.