6 Reasons to Eat MORE Fiber
You’re old enough to know the importance of being “regular.” Or the flip side… to know how much being “backed up” can impact your quality of life.
One of the best ways to stay regular is by including plenty of fiber in your diet.
But fiber impacts so much more than your digestive function.
Because it is critical for a healthy gut, fiber plays a role in immune function, mood, skin health, detoxification, and more.
Here are six surprising ways fiber is VITAL for overall health.
First and foremost, fiber feeds the good bacteria in your gut. This supports a healthy gut microbiome.
Second, fiber increases the production of short-chain fatty acids (SCFAs). These are a form of postbiotics formed by the fermentation of fiber.
In addition to providing energy for the cells in your gut and colon, SCFAs help to modulate your intestinal pH and immune response.
They support healthy gut, immune, and metabolic function. Plus, there’s emerging evidence that when SCFA levels are knocked off balance, they can play a role in the development of obesity and hypertension.
Next, fiber (through SCFA production) helps maintain a healthy, strong gut barrier function. This is your body’s next line of defense after your skin.
If it becomes porous (leaky gut), toxins and bacteria can enter your bloodstream, affecting your hormones, immune system, nervous system, and more.
Fiber aids digestion by bulking up your stool and encouraging food to move through your digestive system.
Along the same lines, fiber can increase the frequency and quality of bowel movements.
Lastly, fiber also promotes a healthy immune system.
Up to 80 percent of all immune cells reside in your gut. By supporting gut health, fiber ensures your body can mount a robust immune response.
The best way to get plenty of fiber is through a whole foods diet loaded with…
- fruit,
- vegetables,
- legumes, and
- whole grains.
Some of the best high-fiber foods include beans, broccoli, carrots, quinoa, oatmeal, bananas, chia seeds, sweet potatoes, and lentils.
P.S. Are pumpkins a HIDDEN superfood? (Surprising!)
SOURCE:
Overby, H.B., et al., “Gut Microbiota-Derived Short-Chain Fatty Acids Facilitate Microbiota:Host Cross talk and Modulate Obesity and Hypertension.” Curr Hypertens Rep 23, 8 (2021). doi. org /10.1007/s11906-020-01125-2
