Fiber isn’t just to keep you regular – The benefits go much deeper then that! From preventing heart disease to weight loss fibre really is your friend.
HOW FIBER-RICH RECIPES CAN IMPROVE YOUR HEALTH
- Better Bones, Joints and Reduce inflammation
High fiber diets impact bone and joint health. By eating fiber-rich foods they can help you build stronger bones and help prevent arthritis. When you eat fiber, your gut bacteria produces more of the short-chain fatty acids that fight inflammation and improve bone density,
- Healthy Weight Loss
Fiber’s anti-inflammatory effect does more than support bone health. Inflammation may also be an underlying cause of weight gain.
One type of fiber, called viscous fiber, found in foods such as oats, beans and brussels sprouts, helps improve satiety. Satiety is the full feeling that makes you stop eating.
- Improved Digestion
Are you eating probiotic foods to support gut health? Good! Adding dietary fiber to your diet will help boost the effects of probiotics. Eating fiber-rich recipes supports those probiotics in easing constipation and improving overall digestion.
Fiber is a prebiotic, basically food for all of the beneficial bacteria in your belly. Bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole grains are all great sources of prebiotics.
- Lower Risk of Chronic Disease
Many studies have looked at how dietary fiber impacts our risk of developing chronic diseases, like type 2 diabetes and colitis. There is also research on whether fiber helps prevent metabolic syndrome, an early warning sign for diabetes and heart disease.
- Healthy Aging
Healthy aging refers to, “aging without developing disability, cognitive impairment, depression, respiratory problems or chronic health conditions like cancer, heart disease and stroke.”
A 2016 study which found that adults who ate more fiber-rich foods were dramatically less likely to develop these conditions as they grew older. In a 10-year follow-up, the researchers found that adults eating the most fiber were 80 percent less likely to develop these conditions.
- Lower Cancer Risk
There’s strong evidence that eating a diet packed with fiber-rich recipes reduces your risk of developing colon cancer or breast cancer.
According to the Physicians Committee for Responsible Medicine, there’s also evidence that fiber-rich diets, especially plant-based diets, may also reduce your risk of developing:
- mouth cancer
- throat cancer
- esophageal cancer
- prostate cancer
HOW TO EAT MORE FIBER-RICH RECIPES
Fiber is found only in plant foods, so eating a high plant-based diet is the best way to ensure you’re getting enough fiber each day. If you’re used to a more standard American diet, this can feel daunting, but it’s not impossible!
Need help getting started? Here are some great fiber-rich recipes:
- Creamy Garlic, Shrimp & Veg Pasta
- Easy Ratatouille
- Curried Lentil Stew
- Yummy Black Bean Burger
- Avocado Snack
Don’t feel overwhelmed by making this positive change. Take your time, replacing one or two meals a week with vegetarian meals to give your routine and your body time to adjust to the change. Here’s to your health!