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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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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