Health Benefits of Fiber
Dieticians have been telling their clients to eat a high fiber diet since forever. We never wondered why the dieticians keep on insisting so, but now we know. Fiber is carbohydrate which is not digested by the body. It has a number of nutritional benefits.
Fiber promotes a healthy digestive system, it lowers the cholesterol levels and also aids in weight loss. A recent study has shown that if one eats the right amount of this carbohydrate from cereals, breads and fruits, it can help in keeping diseases and disabilities at bay.
Research in Australia:
A research was conducted in Australia in whose objective was to find a possible link between carbohydrate nutrition and healthy aging. Five dietary habits were analyzed in the research which included the total fiber intake, total carbohydrate intake, glycemic load glycemic index and sugar intake of a person and it was found out that fiber made the most significant impact when it came to “successful aging.
What is Successful Aging?
Successful aging is characterized by an absence of disability, cognitive impairment, depressive symptoms, respiratory symptoms, and the chronic diseases which include cancer, stroke and coronary artery disease.
Outcomes of the Research:
Individuals who had the highest intake of fiber had an almost 80% more likelihood of living a longer and healthier life over a follow up period of 10- years. This indicates that these individuals were less susceptible to suffer from diabetes hypertension, dementia, functional disability and depression. These results back up the claims of the dieticians. It helps in regulating body weight, appetite and blood-sugar levels, it also improves gut flora and intestinal health. Moreover, it promotes a healthy heart. Therefore, it makes sense if one claims that a high fiber diet have an overall positive impact on longevity.
The daily requirement is 28-35 grams per day. However, most people take in only about 15 grams per day on an average. Adding this undigestable carbohydrate to your diet is not a issue at all. If you start your day with a serving of whole fruit and eating it with a 100% whole-grain cereal and topping it with chopped nuts for an extra boost can fulfil the fiber requirements. For lunch and dinner, one should divide the meal in two halves such that one half is fiber and the other half is whole grain, healthy fats and lean proteins.