Benefits of Dietary Fiber

Fiber is a carbohydrate that your body cannot digest. It has been shown to provide many health benefits, so it should not be ignored by those who maintain an active lifestyle!

Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Dietary fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

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Benefits of taking dietary fiber such as ‘Chicory Root Inulin Powder’ are as follows:

  • Reducing cholesterol.  Fiber's presence in the digestive tract can help reduce your body’s cholesterol absorption, which is especially helpful if you take statins or use supplements like psyllium fiber.

  • Heart disease lower risk.  Fiber may help prevent heart disease by helping reduce cholesterol. High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. (1)

  • Feel fuller for longer.  Eating a lot of fruits and vegetables can help you feel fuller for longer, as well as promote weight loss.  But not everyone wants to, or has time to, eat lots of these foods. This is why dietary fiber such as ‘Inulin Powder’ is great, it is an important part of your diet because it slows down digestion in the stomach which makes people “feel” less hungry than they would without any fiber at all and for those who eat low-fiber diets consisting mostly of processed foods like cookies or doughnuts you get the fiber benefit you need!

  • Weight management.  Fiber slows the speed at which food passes from the stomach to the rest of the digestive system – if you feel full you eat less – simple really!

  • Sluggish digestive tract.  Fiber is great for those with constipation or a sluggish digestive tract because it naturally adds bulk to the intestines. When you eat more fiber, your body doesn’t digest it, instead it leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits and it stimulates your gut to makes things move along nicely!

  • Diverticulitis disease.  Diverticulitis, an inflammation of the intestine, is one of the most common age-related disorders of the colon in Western society. While it's not fully understood why dietary fiber is protective against Diverticulitis, some scientists have proposed that this may be due to the protection it provides for our gut bacteria. In an interesting study (2) on male health professionals aged 40-75 those with higher levels of total soluble & insoluble fibrates had 40% lower risk of suffering diverticular disease.

  • Blood sugar control.  High fiber foods are great for your health because they can take longer than normal to break down in the body. This helps people with diabetes maintain more consistent blood sugar levels, which reduces risk factors associated with this disease and makes it easier on you overall.  Many studies have concluded that diets low in fiber and high in foods that cause sudden increases in blood sugar may increase the risk of developing type 2 Diabetes.

  • Reducing breast cancer risk. There is a wealth of research that shows the importance in eating enough fiber for our health.  Fiber has been shown to have antioxidant properties which can protect us against certain cancers.  A large-scale 2016 study (3) led by researchers at Harvard T.H. Chan School of Public Health showed findings that higher fiber intake reduces breast cancer risk, suggesting that fiber intake during adolescence and early adulthood may be particularly important.  Women who eat more high-fiber foods during adolescence and young adulthood, including vegetables and fruit, may have significantly lower breast cancer risk than those who eat less dietary fiber when young.

Consumption and Belly Pains

Fiber is an essential part of a healthy lifestyle. It can help with weight loss and prevent many diseases, but it’s important not to consume too much fiber in one meal or snack as you may suffer from bloating gas pains!  

 

Consuming plenty of water while adding inulin powder fiber into your diet will help to reduce discomfort symptoms in the stomach region!

How much do you need?

Fiber is the ingredient that keeps your body running smoothly.  But did you know the average American diet contains only 16.2 grams of dietary fiber per day, which is not enough to maintain healthy blood sugar levels and promote weight loss prospects for the majority Americans who consume too much sugar or have poor digestion abilities due in part from taking medications.

The Academy of Nutrition and Dietetics recommends consuming about 14 grams for every 1000 calories you consume daily - which translates into 24g per day for the average female or 38g per day for the average male. Your exact needs may vary depending on your energy needs!

Yet there are easy ways you can increase your daily fiber intake without having any issues with absorption: incorporating more Inulin-based supplements into each meal/snack cycle will help fill up on fiber while preventing spikes in blood glucose level caused by high carbohydrate foods.  And luckily Inulin supplements make it easy by adding extra dietary fiber without changing flavor (so food and drinks still taste great).

References

  1. Pereira MA, O’Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004;164:370-6.

  2. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC. A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. 1998;128:714-9.

  3.  Farvid MS, Eliassen AH, Cho E, Liao X, Chen WY, Willett WC. Dietary fiber intake in young adults and breast cancer risk. Pediatrics 2016: 137(3).