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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

Freelance Writer

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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