Oct 10, 2024
How increasing fiber intake transforms your health
Siddhartha JanaSoluble fiber increases gastrointestinal viscosity, delays gastric emptying, and promotes satiety by releasing hormones like cholecystokinin (CCK), keeping you full for longer and reducing energy intake.
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Insoluble fiber adds bulk to stool, stimulating regular bowel movements and helping prevent constipation and diverticular disease.
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Soluble fiber slows glucose absorption, leading to a gradual rise in blood sugar, which benefits individuals with diabetes or insulin resistance.
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Fiber binds to bile acids, promoting their excretion and lowering LDL cholesterol, reducing the risk of cardiovascular disease.
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Fiber acts as a prebiotic, supporting beneficial gut bacteria, enhancing immune function, and potentially improving mental health through the gut-brain axis.
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High-fiber diets, particularly from whole grains and vegetables, are linked to a reduced risk of colorectal cancer by diluting carcinogens and speeding up transit time.
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Sudden fiber increases can cause bloating or cramps, but gradual introduction along with hydration can prevent discomfort, while certain foods' phytic acid may hinder mineral absorption.
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Gradually increasing fiber through whole foods like grains, fruits, and vegetables, along with adequate hydration, supports digestion, and supplements like psyllium can help if needed.
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