According to the University of Maryland Medical Center, a diet high in fiber has many benefits. A high fiber diet includes up to 55 g of fiber a day, which is a drastic increase over the amount most people consume. The Harvard School of Public Health states that Americans consume an average of 15 g of fiber each day. Eating a diet that contains at least 20 g of fiber allows you to enjoy the health benefits of a high fiber diet.
Treat and Prevent Constipation
Fiber increases the size and weight of stools as well as softening them. Fiber can treat constipation that is the result of loose, watery stools as well as hard stools. Its ability to change the consistency of stools may also reduce the risk of developing hemorrhoids. A high fiber diet also reduces the risk of other lower digestive tract issues such as irritable bowel disease and diverticulitis.
Lower the Risk of Many Diseases
Fiber is helpful in lowering cholesterol levels because it reduces levels of LDL, the bad cholesterol. It also slows down the speed at which the body absorbs sugar. This helps control blood sugar levels. By controlling blood sugar levels, a high fiber diet may reduce the risk of developing Type 2 diabetes.
Helps Weight Loss Efforts
High fiber foods have many advantages that make them beneficial for weight loss. They are generally lower in calories than the equivalent amount of other types of food. They also take longer to chew, which means they take longer to eat. Finally, high fiber foods stay in the digestive tract longer than other foods, which increases the length of time you remain full.
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