High Fiber Foods: Their Long-Lasting Benefits for a Longer Life

high fiber foodsIn the ever-evolving landscape of nutrition and wellness, one dietary component that continues to stand the test of time is fiber.

Often applauded as a key player in maintaining a healthy lifestyle, high fiber foods offer a variety of benefits that contribute to our overall health and well-being. This article describes what fiber is, what its proven health benefits are, and the top foods that contain it.

What is Fiber?

Fiber, the indigestible part of plant foods, is a versatile compound that comes in two forms: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that aids in regulating blood sugar levels and lowering cholesterol. Insoluble fiber adds bulk to the stool, promoting healthy digestion and preventing constipation. Together, these forms contribute to the overall health of our digestive system.

Health Benefits of High Fiber Foods:

  1. Digestive Harmony: Insoluble fiber, found in vegetables like broccoli and Brussels sprouts, promotes regular bowel movements, preventing constipation and maintaining a healthy digestive system. Studies in the “Journal of Nutrition” emphasize its role in preventing gastrointestinal disorders.
  2. Heart-Friendly Nutrients: Soluble fiber-rich foods, such as berries and oats, contribute to heart health by lowering cholesterol levels. Research published in the “American Journal of Clinical Nutrition” suggests that a diet high in soluble fiber may significantly reduce the risk of cardiovascular diseases, providing a positive impact on overall longevity.
  3. Blood Sugar Stability: Fibrous fruits like apples and pears contain soluble fiber that aids in stabilizing blood sugar levels. A study in “Diabetes Care” highlights the positive impact of soluble fiber in reducing the risk of type 2 diabetes and supporting overall blood sugar regulation.
  4. Weight Management Support: High fiber foods, such as nuts and seeds, contribute to weight management by promoting a feeling of fullness. Research in the “International Journal of Obesity” supports the fact that incorporating nuts and seeds into the diet can assist in weight loss and maintenance.

Studies on How Fiber Extends Life:

Numerous studies have explored the correlation between high fiber intake and an extended life. A comprehensive analysis published in the “British Medical Journal” found that a diet rich in fiber is associated with a longer, healthier life. This is proof of the enduring impact of integrating fiber into our daily meals. A 25% reduction in death from all causes was observed for those consuming the most fiber.

7 of the Best High Fiber Foods with Studies on Their Benefits:

  1. Broccoli: Rich in insoluble fiber, broccoli promotes intestinal health. Studies in the “International Journal of Molecular Sciences” suggest that compounds in broccoli may have anti-cancer properties, contributing to a longer and healthier life.
  2. Berries (Blueberries, Raspberries): Packed with soluble fiber and antioxidants, berries support heart health. Research in the “Journal of Agricultural and Food Chemistry” indicates that the compounds in berries may have anti-aging effects.
  3. Almonds: Almonds, a fiber-rich nut, contribute to weight management. The “Journal of Nutrition” suggests that the inclusion of nuts in the diet is associated with a reduced risk of cardiovascular diseases.
  4. Avocado: Avocado, which is high in both soluble and insoluble fiber, supports heart health. A study in the “Journal of the American Heart Association” suggests that avocado consumption is linked to improved cardiovascular outcomes.
  5. Spinach: Spinach is a fiber-packed leafy green. A study in the “European Journal of Nutrition” suggests that the fiber and antioxidants in spinach may contribute to improved gut health.
  6. Oranges: Oranges, rich in soluble fiber, contribute to blood sugar stability. Studies in “Diabetes Care” emphasize the positive impact of citrus fruits on reducing the risk of type 2 diabetes.
  7. Sweet Potatoes: Sweet potatoes, a fiber-rich vegetable, supports digestive health. The “Journal of Medicinal Food” highlights the potential anti-inflammatory and anti-cancer effects of the antioxidants in sweet potatoes.

Other High Fiber Foods:

In addition to the foods mentioned above, other high fiber foods include Brussels sprouts, kale, artichokes, lentils, bananas, peas, apples, chia seeds, sunflower seeds and carrots. These foods add diversity to a fiber-rich diet.

Lowest Fiber Foods:

Low fiber foods include highly processed snacks and foods like white bread, white biscuits, pancakes, cookies, chips, and sugary beverages.

Conclusion:

From supporting digestive health to fostering heart-friendly environments, high fiber foods contribute to a longer, healthier life. As we enjoy the vibrant flavors of fruits, vegetables, nuts, and seeds, lets envision the prospect of a long-lived future filled with health and vitality.

This health news is provided by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

Benefits of Fiber in Fruits and Vegetables

high fiber foodsGreetings to you,

There are many magnificent health benefits available from eating fiber in foods.  According to the Mayo Clinic website, dietary fiber can help control blood sugar levels, lower cholesterol levels, maintain bowel health, relieve constipation, help with a healthy weight, and prevent cardiovascular disease.

Fiber is the bulk or roughage part of plant foods that the body can’t digest or absorb.  When it is eaten in foods such as fruits and vegetables, it passes through the body relatively unchanged.  This helps to detoxify the body, keeps it clean inside, and helps its organs function well.  In addition, the vitamins and minerals present in these plant foods contribute to and support all these benefits.

This news is provided to you by Nutrition Breakthroughs.  Since 2001, Nutrition Breakthroughs has supplied nutrition articles and effective natural remedies.  Their mission is to provide nutritional supplements that work well and help people avoid drugs and their side effects.

Since 2009, their natural sleep aid Sleep Minerals II has been keeping that promise — by soothing even the worst insomnia and helping everyone from teenagers, to women with menopause symptoms, to older seniors, to get a good night’s sleep.  For more information, visit the Sleep Minerals II page.

To your good health,

Jobee Knight
Nutrition Breakthroughs

The Top High Fiber Foods and Studies on its Health Benefits

high fiber foodsEating a high fiber diet is highly encouraged  by nutritionists and doctors, but what exactly is fiber and what are its benefits?

Fiber or roughage is derived from the cell walls of plant foods. It cannot be digested or absorbed by the body.

Because fiber passes through the body undigested, it helps to keep the intestines clean, detoxifies the body and keeps the organs healthy.

Fiber foods like fruits, split peas, avocados, beans, oats, carrots, other vegetables, whole grains, and nuts are good sources. Studies are showing health benefits for cholesterol, blood sugar, weight loss, digestive health and brain health.

Weight loss and fiber rich foods go together well. Researchers from the University of Massachusetts set out to show that simply eating more high fiber foods each day can be more effective than restricting foods in order to lose weight.

The participants were split into two groups — one that followed the eating plan suggested by the American Heart Association (including limiting calories, increasing fiber, and balancing fats, carbohydrates and proteins) and the other group which increased their fiber intake by 30 grams per day and changed nothing else.

The group that increased their fiber lost almost as much weight as the other group, with a simpler diet that’s easier to follow. The chart below provides some excellent examples of how to easily increase fiber in your diet.

According to WebMD, the fiber found in whole grains such as brown rice, nuts and vegetables are “Nature’s Laxatives”. For digestive and colon health, studies have shown that increasing dietary fiber can reduce the risk of colon cancer. Fiber acts to speed up the travel of food through the intestines and reduces the time that any toxic waste is in the body.

One research study published in an American health journal examined the relationship between a high-vegetable, high-fruit, low-fat diet and the occurrence of colon cancer. It found that the better the participants followed the high fiber plan, the lower their risk. In fact, the “super followers” had a thirty-five percent reduction in odds of the occurrence of colon cancer over the seven year trial.

Fiber can be a healthy component of brain health. One study on brain health was reported in the journal “Stroke”. A stroke is something that can occur if there is reduced oxygen-rich blood flow to the brain. Researchers in the United Kingdom analyzed seven studies having to do with fiber-rich diets and the effect on brain health. They discovered that for every seven grams more fiber a person eats each day, their first time risk of stroke goes down seven percent.

Seven grams of fiber can be found in three servings of fiber-rich foods such as whole grains, vegetables or fruits, and the study suggests that even just switching from white bread or pasta to whole grain versions of these can be of benefit.

Today is a great day to start adding as many high fiber foods as possible to each meal, for their delicious and healthful benefits.

This health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.