The significance of dietary fibre for overall health cannot be overstressed. Despite health directives advocating a daily intake of 30g, statistics indicate that fewer than one in 10 adults fulfill this requirement; typical intake amounts to a mere 20g per day. Nevertheless, an increment of 10g per day could render a considerable difference to your wellness. Here are seven benefits that could pave the way for a longer, healthier life.
Promoting healthy hearts is high on the list of fibre’s benefits. High consumption has been linked to a decreased risk of heart disease. A thorough investigation of 31 distinct studies led researchers to conclude that individuals with a high intake of fibre decreased their risk of strokes and coronary heart disease by up to 24%. This improvement is partly attributable to fibre’s beneficial effects on lowering blood pressure and cholesterol as well as maintaining optimal weight. Oats and barley especially stand out due to their content of beta glucan that has been proven to reduce cholesterol levels.
Furthermore, dietary fibre can help combat the risk of type-2 diabetes. Wholegrains, in particular, can aid in protecting against the disease. Those who consumed the most wholegrains were 29% less likely to develop the disease.
One of the key recommendations to prevent cancer by the World Cancer Research Fund is to make wholegrains, vegetables, fruit, beans, and lentils, a central part of the diet. Bowel cancer, the fourth most common cancer, has been proven to be affected positively by a fibre-rich diet. This protective effect could be due to how fibre helps hasten food’s passage through the large intestine, reducing the time cancer-causing compounds spend in contact with the bowel. The fermentation of fibre by gut bacteria may also have protective effects against bowel cancer.
Research has also shown that fibre intake is crucial for maintaining a healthy gut, which in turn can have significant impacts on our mental health. Gut health has recently become a focal point in nutritional sciences. Some studies have even pointed out that gut microbiome health could influence our mental health, including depression and anxiety.
A bonus point for high-fibre diets is their satiety value. They tend to be more filling, thereby controlling weight gain. The rationale is simple: high-fibre foods usually require more chewing (like nuts versus crisps, or a jacket potato versus mash) and studies corroborate this can boost satiety. Also, fibres help maintain a healthy microbe balance in our gut which can influence hormones linked to our appetite.
One of the well-known benefits of fibre is its impact on our digestive system, namely in preventing constipation and further complications like piles. A good intake of fibre, accompanied by sufficient fluid intake, encourages softer, bulkier stools that are easier to excrete.
Finally, studies propose that a high-fibre diet could also lower our chances of dying prematurely. Higher amounts of fibre have been found to reduce the risk of death from any cause by 23%. High fibre intake can protect against conditions such as heart disease, some cancers, and type-2 diabetes. They also generally denote a healthier diet, with more plant foods including grains, veg, fruits, and pulses, which are low in fat and filled with vitamins, minerals, antioxidants, and other naturally occurring plant compounds that boost health.
In conclusion, the merits of dietary fibre are manifold, manifesting benefits in every facet of our health, from enhancing heart health, protection against various diseases, fostering gut health and mental wellness, preventing weight gain and constipation, and even is linked with a longer lifespan. So, it could be worth the effort to increase fibre consumption up to the recommended 30g per day.
