{"id":12440,"date":"2024-07-16T15:40:25","date_gmt":"2024-07-16T14:40:25","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=12440"},"modified":"2024-07-16T15:40:26","modified_gmt":"2024-07-16T14:40:26","slug":"benefits-of-fiber","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/health\/benefits-of-fiber\/","title":{"rendered":"What are the health benefits of fiber?"},"content":{"rendered":"\n

Everything you need to know about the benefits of fiber, and how to include more of this vital macronutrient in your diet.<\/strong><\/h2>\n\n\n\n

We often focus on the best supplements for muscle growth<\/a>, but it’s important to also look after the rest of your body too – including your digestive system. That’s where fiber comes in. Roughage, bulk, the stuff that \u2018keeps you regular\u2019. However you describe fiber, it\u2019s one F-word you should be using every day. Fiber has many benefits, from helping to maintain a healthy digestive system to reducing the risk of cancer and heart disease. <\/span> <\/span><\/p>\n\n\n\n

This often-overlooked macronutrient \u2013 which receives far less attention than the big-hitting proteins, carbs, and fats of this world \u2013\u202fis found in plant-based foods. In fact, it\u2019s the part of the plant that doesn\u2019t get digested in your small intestine. <\/span><\/p>\n\n\n\n

\u201cInstead, fiber makes its way to the large intestine or colon,\u201d explains Rob Hobson<\/a>, head of nutrition at Healthspan<\/a>. He adds that foods such as oats, peas, potatoes, beans, vegetables, nuts and seeds are all rich sources.\u00a0<\/span><\/p>\n\n\n\n

Hobson says that different fibers do different things.<\/span> <\/span>\u201cSome swell to help the transit of waste through the gut. Others can act as prebiotics helping gut bacteria to flourish. And some have other benefits such as binding with cholesterol to help remove it from the body.\u201d<\/span> <\/span><\/p>\n\n\n\n

Eli Brecher, nutritionist and founder of <\/span>Eli Brecher Nutrition<\/span><\/a>, explains that to maximise the health benefits of fiber we should be aiming for around 30 to 40g every day. The average intake in the UK, however, is around the 18g mark. That’s despite the fact it\u2019s not too hard to hit the recommended fiber figure. <\/span><\/p>\n\n\n\n

For context, one medium apple contains over 4g of fiber, a medium-sized baked potato contains a further 4g, and 100g of boiled lentils contains 8g of the good stuff.<\/span> <\/span><\/p>\n\n\n\n

Difference between soluble and insoluble fibre<\/h3>\n\n\n\n

Fiber adds \u2018bulk\u2019 to your diet. That might not sound too sexy \u2013 or particularly beneficial \u2013 but hear us out. \u201cFiber is classified into two groups: soluble and insoluble,\u201d says Hobson. Soluble fiber dissolves in water, while insoluble fiber doesn\u2019t. <\/span><\/p>\n\n\n\n

\u201cOften both occur in fiber-rich foods \u2013 most plants contain both fibers,\u201d continues Hobson. “That’s why the distinctions are not really made between the two any more.<\/span> <\/span><\/p>\n\n\n

\n
\"whole
Wholegrain foods including rye, barley, oats, brown rice and wholewheat bread can reduce the risk of colorectal cancer<\/em><\/figcaption><\/figure><\/div>\n\n\n

\u201cFoods high in soluble fibers include oats, barley, rye, beans, lentils, bananas, pears, apples, carrots, potatoes and golden linseeds. They are made from the parts of plants that absorb water, such as cell walls and gums. They hydrate your intestines to make stools soft \u2013 which can help prevent constipation.\u201d<\/span> <\/span><\/p>\n\n\n\n

Insoluble fiber, on the other hand \u2013 found in wheat bran, dried fruit, corn, wholegrain cereals, wholegrain bread, nuts and seeds \u2013 is the type of fiber that\u2019s often referred to as \u2018roughage\u2019.<\/span> <\/span><\/p>\n\n\n\n

\u201cIt passes through the gut without being broken down,\u201d explains Hobson. “And helps with digestive transit, by providing bulk and stool size.\u201d<\/span> Alonside fiber-rich foods, you can also get your daily dose via the best fiber supplements<\/a>.<\/span><\/p>\n\n\n\n

Benefits of fiber: helping gut bacteria flourish<\/h3>\n\n\n\n

The gut microbiome, containing billions of tiny organisms such as various bacteria, is hugely beneficial to good health. <\/span> <\/span><\/p>\n\n\n\n

\u201cCertain fibers are non-digestible,\u201d says Hobson, \u201cand found in foods such as bananas, onions, garlic, Jerusalem artichokes, apple skin, chicory root and beans. These fibers act as prebiotics, as they pass through the small intestine undigested and <\/span>ferment on the way to the large colon. <\/span><\/p>\n\n\n\n

This fermentation process \u2018feeds\u2019 beneficial bacteria colonies and helps to increase the number of good bacteria in your gut.\u201d<\/span> <\/span><\/p>\n\n\n\n

A microbiome filled with diverse and healthful bacteria <\/span>will help with weight management, as well as the reduction of various diseases (according to the British Medical Journal<\/a>).<\/span><\/p>\n\n\n\n

Benefits of fiber: balancing blood glucose levels<\/h3>\n\n\n\n

Keeping blood sugar levels balanced \u2013 avoiding a rollercoaster of energy peaks and troughs throughout the day \u2013 is not only important to help you maintain a constant flow of energy and a calmer peace of mind, but also for managing a healthy weight. <\/span> <\/span><\/p>\n\n\n\n

\u201cOvereating quickly digested carbohydrate foods \u2013 such as sugar, white pasta, white bread and white rice \u2013 can lead to recurrent spikes and troughs in blood sugar levels,\u201d says Hobson. \u201cOver time, that can increase your chances of becoming overweight. And that’s a risk factor for type 2 diabetes, among many other diseases.\u201d<\/span> <\/span><\/p>\n\n\n\n

A fiber-rich diet can counteract these energy highs and lows.<\/span> <\/span>\u201cSoluble fiber helps to slow down the passage of food through the digestive system, giving digestive hormones more time to act,\u201d says Hobson. \u201cThis fiber also forms a gel with water that prevents carbohydrates from being so quickly absorbed by the small intestine.<\/span> <\/span><\/p>\n\n\n\n

\u201cIn a large meta-analysis of 24 prospective cohort studies, researchers concluded that people who consumed lower-glycemic load diets were at a lower risk of developing type 2 diabetes than those who ate a diet of higher-glycemic load foods.\u201d<\/span> <\/span><\/p>\n\n\n\n

Essentially, the glycemic load of a food estimates by how much that food will raise a person\u2019s blood sugar. Hobson explains that there\u2019s research to show how a high glycemic index meal left people hungrier, with higher blood sugar and more cravings. <\/span> <\/span><\/p>\n\n\n\n

Benefits of fiber: protecting your heart<\/h3>\n\n\n\n

In the UK, <\/span>one in eight<\/span> men die from coronary heart disease, according to the British Heart Foundation<\/a>. So there\u2019s no time like the present to implement some heart-friendly dietary changes.<\/span> <\/span><\/p>\n\n\n\n

\u201cStudies have shown that eating a diet high in fiber is associated with a lower risk of death from conditions such as heart disease, and one in particular concluded that there was a 10% reduction in disease risk for every 10g increase in fiber per day,\u201d reveals Hobson.<\/span> <\/span><\/p>\n\n\n

\n
\"A
A high-fiber diet helps lower cholesterol and protect against the risk of heart disease<\/em><\/figcaption><\/figure><\/div>\n\n\n

\u201cSoluble fiber has been proven to help lower LDL (bad) cholesterol, a risk factor for heart disease. The type of fibers that have this effect on cholesterol are called beta-glucans, and can be found in oats and barley. These swell in the gut to form a thick gel. It binds to excess cholesterol and cholesterol-like substances to prevent their absorption and remove them from the body as waste.\u201d<\/span> <\/span><\/p>\n\n\n\n

 Benefits of fiber: decreasing the risk of cancer <\/strong><\/h3>\n\n\n\n

\u201cColorectal cancer is one of the most common cancers in the UK,\u201d says Hobson. He adds that The World Cancer Research Fund (WCRF) has estimated that 45% of colorectal cancer could be prevented through diet, physical activity and maintaining a healthy weight.  <\/span> <\/span><\/p>\n\n\n\n

In fact, there\u2019s pretty strong evidence to show that wholegrains could play a big part in protecting against colorectal cancer.<\/span> <\/span><\/p>\n\n\n\n

\u201cWholegrain foods include rye, barley, oats, brown rice and wholewheat bread,\u201d says Hobson. \u201cThey\u2019re a rich source of dietary fiber, which may reduce colorectal cancer risk through the gut bacteria\u2019s synthesis of short-chain fatty acids, reduced food transit time through the gut, or by the prevention of insulin resistance.<\/span> <\/span><\/p>\n\n\n\n

\u201cWhile no food alone is going to prevent you from getting colorectal cancer, the most up to date research has shown that eating three servings per day of wholegrains reduces the risk by 17%.\u201d<\/span> <\/span><\/p>\n\n\n\n

Can you eat too much fiber?<\/h3>\n\n\n\n

Like with all the best things in life, if your fiber intake isn\u2019t quite hitting the mark, it\u2019s best to take things slow. Brecher explains that a sudden switch to a high-fiber diet may lead to unwanted digestive symptoms, such as bloating, gas and constipation. <\/span> <\/span><\/p>\n\n\n\n

\u201cTo avoid any of those, build up gradually over a period of a few weeks, to allow your body the time to adjust. It\u2019s also important to drink plenty of water when increasing your fiber intake, which will help promote a smooth digestive process.\u201d<\/span> <\/span><\/p>\n\n\n\n

\u201cSome people have a naturally higher tolerance for more fibers, while others may be more sensitive to too much,\u201d says Brecher. \u201cIf you do overdo it with fiber, remember to increase your fluid intake to compensate, as well as doing some light physical activity such as walking and stretching, which can help relieve any discomfort.\u201d<\/span> <\/span><\/p>\n\n\n\n

Simple swaps to boost your fiber intake <\/span> <\/span><\/h3>\n\n\n\n

 IN (high fiber)<\/strong><\/p>\n\n\n\n

    \n
  • Hummus <\/span> <\/span><\/li>\n\n\n\n
  • Wholegrain pasta and rice<\/span> <\/span><\/li>\n\n\n\n
  • Carrot sticks, apple slices, peanut butter<\/span> <\/span><\/li>\n\n\n\n
  • Popcorn<\/span> <\/span><\/li>\n\n\n\n
  • Mixed nuts and seeds (unsalted)<\/span> <\/span><\/li>\n\n\n\n
  • Sweet potatoes<\/span> <\/span><\/li>\n\n\n\n
  • Whole fruit<\/span> <\/span><\/li>\n<\/ul>\n\n\n\n

    OUT (low fiber)<\/strong><\/p>\n\n\n\n

      \n
    • Mayonnaise<\/span> <\/span><\/li>\n\n\n\n
    • White pasta and white rice<\/span> <\/span><\/li>\n\n\n\n
    • Processed snacks <\/span> <\/span><\/li>\n\n\n\n
    • Crisps<\/span> <\/span><\/li>\n\n\n\n
    • Salted peanuts<\/span> <\/span><\/li>\n\n\n\n
    • White potatoes<\/span> <\/span><\/li>\n\n\n\n
    • Fruit juice<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      Everything you need to know about this vital macronutrient<\/p>\n","protected":false},"author":72,"featured_media":12458,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[6,7],"tags":[34,74],"yoast_head":"\nWhat are the health benefits of fiber? | Men's Fitness<\/title>\n<meta name=\"description\" content=\"Everything you need to know about the benefits of fibre, and how to include more of this vital macronutrient in your diet\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/health\/benefits-of-fiber\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What are the health benefits of fiber?\" \/>\n<meta property=\"og:description\" content=\"Everything you need to know about the benefits of fibre, and how to include more of this vital macronutrient in your diet\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mensfitness.co.uk\/health\/benefits-of-fiber\/\" \/>\n<meta property=\"og:site_name\" content=\"Men's Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mensfitnesstoday\" \/>\n<meta property=\"article:published_time\" content=\"2024-07-16T14:40:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-16T14:40:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/Fiber-e1666699028206.jpg?w=750\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lucy Gornall\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@lucyg65\" \/>\n<meta name=\"twitter:site\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lucy Gornall\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mensfitness.co.uk\/health\/benefits-of-fiber\/\",\"url\":\"https:\/\/mensfitness.co.uk\/health\/benefits-of-fiber\/\",\"name\":\"What are the health benefits of fiber? 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