FIBER - A true nutrient miracle
Channel: Nutrient Miracles
Date: 2023-03-24

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Welcome to our channel, thank you for visiting, we appreciate your input, please leave us a comment or a question below. Today we answer the question, what are the research based benefits of fiber in your diet?

Fiber is a type of carbohydrate that the body can’t digest. 
Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. 
Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries.
Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples.
Control of blood glucose and weight is important because these are risk factors for diabetes, a condition which doubles the risk of developing heart disease.
Epidemiological studies find that a high intake of dietary fiber is associated with a lower risk of heart disease and deaths from cardiovascular disease. 
Research has shown  decreased risk of colon cancer with a diet high in fiber.
Therefore, eating a wide variety of plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to reach the fiber recommendation of 25-35 grams daily best ensures reaping the benefits.

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References:
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Control%20of%20blood%20glucose%20and,risk%20of%20developing%20heart%20disease.&text=Epidemiological%20studies%20find%20that%20a,and%20deaths%20from%20cardiovascular%20disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399949/

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