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6 Amazing Health Benefits of a High Fiber Diet

6 Amazing Health Benefits of a High Fiber Diet

When it comes to choosing the best diet for our body, there’s always a bit of clash between what to eat and what not to eat. Expert opinions flood the internet promoting various diets that promise fast weight loss and cancer-fighting attributes. It may be confusing to determine which of these diets is really good for our body.

Our bodies, like machines, need fuel to run properly. And food is our fuel. What we eat now can determine the quality of our health in the long run. This is why choosing the best diet for your lifestyle and body is very important when it comes to preventing various diseases that can affect the quality of your life.

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Fiber, a plant-based nutrient, is found mainly in whole grains, legumes, fruits, and vegetables. It is popularly associated with its ability to prevent constipation. However, fiber has other great health benefits that most people don’t know. The following are some of the amazing health benefits of a high fiber diet.

1. A high-fiber diet can help you lose weight

What is the secret to healthy and fast weight loss? No, it’s not exercise or quitting carbs. According to a new study, the best way to slim down is to “focus on high-fiber, minimally processed, plant based food.” This is primarily attributed to fiber’s ability to create a sensation of fullness right after eating. Fiber activates stretch receptors or those nerve cells that signal your brain that you’re full. This helps you digest food slowly, extending the time for the nutrients to go to your bloodstream and increasing your feeling of satiety.

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2. It can improve your gut health

Your gut houses hundreds of different species of bacteria, and every day it feeds off the things you eat. While some of these bacteria are actually beneficial, the rest may cause inflammation and gut diseases. This is where fiber comes in. A diet high in fiber helps reduce inflammation and risk of getting gut diseases. Good bacteria feast on fermentable fibers which allow them to extract the fiber’s vitamins and nutrients, which are beneficial to our body.

3. It reduces the risk of hemorrhoids

A high-fiber diet doesn’t just help you with your bowels, it also prevents you from getting hemorrhoids! Hemorrhoids are swollen veins in your rectal region, often a result of too much straining when defecating. Foods rich in fiber make the best natural laxatives that can prevent hematochezia (having blood in stools), which can be alarmingly painful!

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4. It can help control your blood sugar

Having a high-fiber diet can help you control your blood sugar. Unlike refined carbohydrates that cause spikes in your blood sugar, eating fiber doesn’t create any bodily changes. In fact, fiber simply passes through your digestive system, often intact and undigested. Fiber, unlike carbs, doesn’t require insulin to digest. If you eat the recommended fiber consumption every day, you’ll lower your risk for Type 2 diabetes.

5. It can help prevent heart disease

A diet high in soluble fiber can reduce the risk of coronary artery disease by up to 50 percent. This reduces your risk of stroke and heart attack. A study has found that for every seven grams of fiber you consume, your chance of stroke is believed to decrease by 7 percent.

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6. It makes your skin glow

Eat your way to a healthier-looking skin. A high fiber diet doesn’t only benefit your body internally; it can also make your skin glow and look younger. Experts believe a diet high in fiber can help remove fungus and yeast out of your body while preventing them from being excreted through your skin, which can cause rash and acne.

Featured photo credit: Ed Gregory via stokpic.com

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Armela Escalona

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

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