You may overlook the importance of fiber in your diet and think it’s only for people that have problems going to the bathroom, but that’s simply not true. In fact, at Revolution Training in Stamford, CT, we believe that what you eat is just as important as exercise. That food should contain adequate fiber, not just to help you go, but to stay healthier. There are two types of fiber and getting adequate amounts of both is important to your overall health.
Foods high in fiber support healthy digestion and improve your microbiome.
You’re never alone. That’s not a philosophical thought, it’s real. Your body has somewhere between 30 and 400 trillion microbes. Most of those are in your gut. These microbes are bacteria, fungi and archaea. They control many bodily functions, including your immune system, your emotions, and even your hormones. One such hormone group affected are the hunger-satiety hormones. With the right type of bacteria, you’ll get fuller faster and feel less hungry.
There are two types of fiber.
There is soluble fiber and insoluble fiber. When people think of fiber, they normally think of the insoluble type. That’s the type that the body can’t digest and microbes don’t digest. It helps move the food through the colon and hydrate. Insoluble fiber isn’t broken down by the body either, but the bacteria does have the enzymes to do it. It allows the soluble fiber to be absorbed and then it lowers your cholesterol.
Insoluble fiber also boosts the number of good bacteria in your body.
The more good bacteria you have, the fewer bad bacteria, fungi and detrimental microbes. The healthy bacteria keep the bad microbes at bay. The microbes use it as food, so insoluble fiber is called prebiotics and are anti-inflammatory, since it builds healthy bacteria that prevent bad bacteria from overtaking the environment and setting off an immune response.
- When you eat fiber, it fills you up, so you don’t eat as much. New studies also show that overweight people have more microbes that aid in storing the energy from food as fat. It’s known that too much sugar increases unhealthy microbes and limits healthy ones.
- High fiber food can slow the absorption of glucose in the intestines, which helps prevent blood sugar spikes. Apples contain sugar, but the fiber in apples slow the rise in blood sugar levels.
- Fiber can improve your heart health by reducing cholesterol released into the blood. A diet higher in fiber can lower the risk of developing high blood pressure, heart disease and stroke.
- Fiber can lower your risk for some forms of cancer. Colon cancer can be significantly reduced with a high fiber diet. Another study found that post-menopausal women with a high fiber diet lowered their risk of breast cancer.
For more information, contact us today at Revolution Training