How yoga can help constipation?

Yoga helps to ease the pain and discomfort of digestive troubles and it alleviates constipation in two ways:

• Managing stress

You may notice that you’re more likely to get constipated when you are stressed out. Working on Yoga helps manage your stress response, which can greatly improve your digestive system functioning.

• Digestive massage

Yoga benefits your digestive system with twisting poses, inversions and forward folds. These poses massage your digestive organs, increase blood flow and oxygen delivery and encourage stools to regulate healthier bowel movements.

If you’re looking for a natural way to relieve your constipation, these poses described below may help. Roll out your mat and give it a try!

1. Half Spinal Twist

2. Supine Spinal Twist

3. Crescent Lunge Twist

4. Cobra Pose

5. Wind-Relieving Pose

6. The Bow Pose

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What are prebiotics?

Health benefits of prebiotics

• Better nutrient absorption

• Help to maintain a healthy weight

• Increase immune function and lower inflammation in the body

• Help to cope with stress

• Help to reduce risk of cardiovascular disease

Based on the Malaysian Dietary Guideline, it is recommends a dietary fiber intake of 20-30 grans per day.

Sounds easy right? This sample menu gives you 30 grams if fiber that you could apply for your daily diet plan:

Breakfast:

• One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of fiber) and skim milk

Morning snack:

• 24 almonds (3.3 grams of fiber) mixed with a quarter cup of raisins (2 grams of fiber)

Lunch

• Turkey sandwich made with 2 slices of whole wheat bread, plus lettuce, and tomato (about 5 grams of fiber total), and an orange (3.1 grams of fiber)

Afternoon snack

• Yogurt topped with half a cup of blueberries (2 grams of fiber)

Dinner

• Grilled fish served alongside a salad made with romaine lettuce and shredded carrots (2.6 grams of fiber), plus half a cup of cooked spinach (2.1 grams of fiber), and half a cup of lentils (7.5 grams of fiber)

 After-dinner treat:

• 3 cups popped popcorn (3.5 grams of fiber)

You can also make simple substitutions to replace low-fiber foods with fiber-rich dishes/fruits.

Discover more on High Fiber Fruits-->https://bit.ly/2TCf6BC

Fiber helps you manage your weight, lowers cholesterol, keeps your bowel movements regular, and reduces your odds of getting diabetes and heart disease. So check food labels and choose “high fiber” foods — which contain more than 5 grams of fiber per serving — whenever possible.

Consider fiber supplements if you continually fall short of getting what you need through what you eat.

Types of enzymes and how they work in the digestive system

Different types of digestive enzymes work to target a specific nutrient, splitting it up into a form that can easily be absorbed. The most significant digestive enzymes are as below.

• Amylase is essential for the digestion of carbohydrates. It is responsible for the breaking of the bonds in starches, polysaccharides, and complex carbohydrates into easier to absorb simple sugars. Insufficient amylase can lead to diarrhea.

• Lactase is a type of enzyme that breaks down lactose, a sugar found in dairy products. With a shortage of lactase, lactose in dairy products that you eat travels straight to the colon instead of getting absorbed into your body. It then combines with bacteria and causes uncomfortable stomach symptoms like gas and bloating. ⁽¹⁾

• Protease breaks down proteins into amino acids. It also helps keep bacteria, yeast, and protozoa out of the intestines. A shortage of protease can lead to allergies or toxicity in the intestines. Moreover, they play a role in numerous body processes, including cell division, blood clotting, and immune function. ⁽²⁾

• Lipase works with liver bile to break down fats into smaller fatty acids components. If you do not have enough lipase, you will be lacking in fat-soluble vitamins such as A, D, E, and K.

Why do digestive enzymes matter?

Digestive enzymes are closely linked with our digestive system. Thus, it is not surprising that a lack of enzymes often leads to gastrointestinal issues. Some signs you might have an enzyme deficiency  include:

• Digestive Issues

Symptoms of enzyme deficiency tend to first show up in the gut. If your body does not have enough digestive enzymes, it is unable to break down foods properly. As a result, your digestive system and gut may experience a lot of issues such as bloating, gas, indigestion, constipation, diarrhea and sometime undigested food in stools.

• Poor Nutrient Absorption

If your digestive tract is lack of enzymes, your ability to absorb nutrients may reduce. We need sufficient digestive enzyme and a healthy digestive system for the nutrient absorption process to work optimally. This ensure the food is broken down properly into the vital nutrients, travels down to the small intestines and is absorbed into the blood stream and transports the nutrients to the various parts of the body that need them.

• Food Intolerance

A person with a food intolerance cannot digest certain foods or nutrients properly because of an enzyme deficiency. The most common example is lactose intolerance. This is when your small intestine does not make enough of the enzyme lactase. This is why some people tend to have diarrhea , gas and bloating after eating or drinking dairy product.

• Weaker Immune System

In fact, our gut wall houses about 70% of our immune system cells. When our gut is functioning at full power, it acts as a barrier to viruses, bacteria, and pathogens. In contrary, poor digestion and absorption of nutrients can impact the health of your gut, and therefore your immune system.

• Skin Problems

If your body cannot break down food into nutrients due to lack of enzymes, it could lead to skin problems.  Your body needs to absorb skin-boosting nutrients like vitamins A, C, E and zinc to support glowing skin. When you properly digest food, you have access to higher amounts and quality of nutrients, which in turn nourish the skin better.

How to naturally boost your digestive enzymes?

Digestive enzymes really play a vital role in our digestion and overall health.  Fortunately, there are natural ways to boost our digestive enzyme production or get them from foods. Here are a few we suggest.

• Consume Enzyme-Rich Foods

There are many fruits, vegetables and fermented foods that contain relatively high amounts of useful natural digestive enzymes. What you eat has the biggest impact on digestive health. Make sure your diet includes enzyme-rich foods like pineapples, papayas, bananas, avocados, tempeh, miso, kimchi,  ginger , garlic and onions.

Pineapples, for instance,  contains protein-digesting enzymes called bromelain, which is known for its powerful ability to break down protein chains into amino acids. Papain, an enzyme in papaya, also helps your body digest protein.Study has shown that taking a papaya-based formula may help ease digestive symptoms of IBS, such as constipation and bloating. ⁽³⁾ Meanwhile, avocado is naturally rich in lipase, the enzyme responsible for breaking down lipids.

Fermented food like kimchi and miso contain digestive enzymes lipases and proteases to aid food digestion. Study has shown that miso can reduce symptoms linked to digestive problems, such as irritable bowel disease (IBD). ⁽⁴⁾ On the other hand, garlic contains enzyme called alliinase is that catalyzes the conversion of alliin to allicin that act as antibiotic and immune system booster while ginger contains zingibain that known for breaking down proteins, facilitating a rapid and smooth digestion.

• Chew Your Food Thoroughly

Chewing is the initial action that kicks start your digestive juice production. The more you chew, the more digestive enzymes you produce. In contrast, the less you chew, the fewer enzymes you produce, which can lead to a number of digestive problems. When you eat fast without chew properly, the digestive enzymes in your mouth do not have enough time to break down dietary nutrients. Thus, large chunks of undigested food enter the small intestine, causing indigestion and bloating. In addition, study showed that eating quickly cause a higher risk of weight gain, metabolic syndrome, insulin resistance and diabetes. ⁽⁵⁾

It is important to eat slowly and take the time to chew your food thoroughly. Avoid eating when you are extremely hungry or rushed. Limit distractions and focus on the food in front of you.

• Reduce Your Stress

Many different situations or life events can cause stress. Factors such as lack of sleep, work-related stress (overtime, heavy workload), depression or anxiety slow down and decrease the production of digestive enzymes.

Try to take up stress-relieving techniques such as mediation, yoga, sleep seven to eight hours a night and exercise regularly to help soothe your soul.

References:

• Genetics Home Reference. Lactose intolerance. Updated June 9, 2020.
• Mótyán JA, Tóth F, Tőzsér J.Research application of proteolytic enzymes in molecular biology.     Biomolecules. 2013;3(4):923-42.
• Claus Musset al. Papaya preparation (Caricol®) in digestive disorders. Neuro Endocrinol Lett. 2013;34(1):38-46.
• Yoshikiyo Okadaet al. Anti-Inflammatory Effect of Novel Probiotic Yeasts Isolated From Japanese “Miso” on DSS-Induced Colitis.  Gastroenterology, 150(4), S1008.
• Bing Zhu. Association between eating speed and metabolic syndrome in a three-year population-based cohort study. J Epidemiol. 2015;25(4):332-6.

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Dietary fiber, commonly known as fiber , is found in the whole foods we eat daily from vegetables, fruits, to legumes and grains. But why is fiber important for gut health, digestion, and our overall health?

What Is Fiber?

Fiber is a type of carbohydrate found naturally in whole plant-based foods that is not digestible in humans and acts like a broom that’s gently brushing out your intestines. Fiber is a vital part of diet promoting healthy digestion and other health benefits like lowers cholesterol levels, helps control blood sugar levels and helps maintain bowel health.⁽¹⁾

Types of Fiber

There are 2 different types of fiber, both beneficial to health.

• Soluble fiber

Soluble fiber dissolves in water. It is fermented by bacteria as it moves through the digestive system. This type of fiber absorbs water and becomes gooey and gel-like consistency.⁽¹⁾ It can help lower cholesterol and  slows digestion which can be beneficial for weight loss. Food with soluble fiber include oats, beans, lentils, apples, chia seeds and prunes.

• Insoluble fiber

Insoluble fiber does not dissolve in water and is left intact as food moves through the gastrointestinal tract and fermented by bacteria in the colon.⁽¹⁾ It promotes regular bowel movements by contributes to the bulk of the stool and speeds up the elimination of waste through the colon which provides benefit to those who struggle with constipation. Examples of insoluble fiber are leafy greens, cauliflower, nuts and berries.

Why Do We Need To Eat Fiber?

There are many health benefits to eating enough fiber,  especially with our digestive system and gut health.

• Normalizes bowel movements and helps maintain bowel health.

Fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber can help to solidify the stool as it absorbs water and adds bulk to stool. A high-fiber diet may lower your risk of developing hemorrhoids and lowers risk of colorectal cancer.⁽²⁾ Research found that a 10% colon cancer risk reduction for every 10 g of total dietary fiber consumed daily.⁽³⁾ This is because fiber naturally scrubs and promotes the elimination of toxins from gastrointestinal tract.

• Have Healthier Gut Bacteria.

Fiber with prebiotic effects feeds and nourishes the good bacteria that exist naturally in the gut. It strengthen and significantly increase the good bacteria while suppressing  the bad bacteria to promote an optimal environment for good digestive health.⁽³⁾ Some fiber sources with prebiotic effects include garlic, onion, sweetcorn, beetroot, green peas, chickpeas, soybeans, banana, oats, apples and barley.

• Aids in achieving healthy weight.

High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay full and satisfied longer. Moreover, high-fiber foods tend to take longer to eat and to be less “energy dense,” which means they have fewer calories for the same volume of food.

• Lowers cholesterol levels.

Think of fiber like a sponge. Soluble fiber found in oats, beans, barley and flaxseed has been linked to lower levels of LDL (“bad”) cholesterol. Soluble fiber has absorbent properties, once inside the small intestine, the fiber attached to the circulating cholesterol and eliminating it from the body. Research shows that people who increase their soluble fiber intake by 5 to 10 grams daily have up to a 5% drop in LDL(“bad”) cholesterol.⁽⁴⁾ For instance, half cup of oatmeal provides 3 to 4 grams of fiber. You can further top up the fiber by adding fruits like banana or berries.

• Helps control blood sugar levels.

We can think of fiber as a slow motion button for blood sugar spikes. Foods rich in fiber take longer time to digest, therefore blood sugar does not rise and fall dramatically like it does with refined carbohydrates. Besides, fiber also slows digestion and steadies blood sugar levels, which curbs sugar cravings and sustains energy.

How Much Fiber Do We Need?

The Malaysian Dietary Guideline recommends a dietary fiber intake of 20-30 gram a day. If you are eating at least two servings of fruits and three servings of vegetables and at least four servings of grain products per day (at least two of which are whole grains), you are likely meeting the dietary requirement.

However, according to The Ministry of Health Malaysia, only a sad 6% of adult Malaysians consume recommended amount of fiber in a day.

Tips For Adding More Fiber To Your Diet

Let’s try some easy and simple ideas below to boost your fiber intake today!

• Jump-start your day with high-fiber breakfast cereal. Opt for cereals with “whole grain,” “bran” or “fiber” in the name. Oatmeal is a good choice where you can top your oatmeal with berries, banana , nuts and seeds for a perfect tummy-warming breakfast.
• Switch to whole grains. Consume at least half of all grains as whole grains such as whole grain bread, brown rice, quinoa, whole grain barley or whole wheat pasta.
• Make a fruit salad as dessert.  Just combine some of your favorite fruits and add a little yogurt as a dressing. You can mix in a few nuts and seeds for even more fiber.
• Eat whole fruits instead of just the juice. By consuming  the whole fruit, we are getting much more fiber and all the vitamins and minerals. For example, a whole orange provides 3.7 grams of fiber while a glass of orange juice (200ml) provides just 0.6 grams of fiber.
• Swap Fresh Veggies for Your Chips. We tend to binge on chips while watching TV shows or during afternoon snacks. But chips are high low in fiber and high I fat. Thus, try to serve crunchy fresh veggies instead. Can try sliced cucumbers, carrot sticks, celery or cherry tomatoes with dipping like plain yogurt.
• Opt for high-fiber snack options. Can opt for a handful of roasted , unsalted nuts like walnuts, cashews and almonds. Whole-grain crackers, air-popped popcorn and chickpeas are all good choices too.

Start to increase fiber in your diet gradually over a few weeks to prevent bloating and gas. This allows the natural bacteria in your digestive system to adjust to the change.  In addition, remember to drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

References:

1. What Is Fiber?https://www.livescience.com/51998-dietary-fiber.html
2. Masrul Masrul, Ricvan Dana Nindrea. Dietary Fibre Protective against Colorectal Cancer Patients in Asia: A Meta-Analysis. Open Access Maced J Med Sci. 2019 May 31; 7(10): 1723–1727.
3. Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer:Systematic review and doseresponse meta-analysis of prospective studies. BMJ. 2011;343:d6617
4. Justin L Carlsonal . Health Effects and Sources of Prebiotic Dietary Fiber. Curr DevNutr. 2018 Mar; 2(3): nzy005.
5. Prasanth Surampudial. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler  Rep. 2016 Dec;18(12):75.
6. Survey: Only 6% of M’sians eat enough fruits, vegetables. http://www.freemalaysiatoday.com/category/nation/2016/12/07/survey-only-6-of-msianseat-enough-fruits-vegetables/.

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What a good detox session does is purify the body from any infections, impurities. Our natural detox system is in place but sometimes, when facing stress, the system can slow down and that is when you need to take small steps to slow down, eat healthily and indulge in yoga to cleanse your body.

2. ​You feel tired always

Are you sick of feeling tired and down in the dumps every single day? It can be an alarming sign of your body under stress. The main reason you are tired so often is your adrenaline glands, which supplies essential hormones to keep up with the stress. When pressured, it tends to get overwhelmed and you suffer from fatigue. It is a good sign that you take a step back and detoxify.

3.If you fall sick often

If you fall sick too often, it is a sign that your immune system is weakened. When that goes for a spin, you are vulnerable to catch viruses and bacteria more easily than the people around you. Treat this as an option to cut back on processed food and junk. When you do not eat healthily, it reflects badly on your gut and ultimately on your immunity, making you sick.

4. If you suffer from mood swings

There are days when we are extremely irritable and stressed. If you have been through a spin of mood swings, you know how bad it can get. When we get overworked, our body and mind to feel the stress first. To cope up with the stress, our body produces dopamine and other chemicals but when there is too much negativity in the system, it can block dopamine production, which is the “happy hormone”. If not controlled or repaired, it can even lead to depression and anxiety, which can be harder to treat.

5. Poor memory and concentration

It’s easy to say that memory retention and concentration power slows down as we grow older. That is not the case always. When you face too much toxicity, it affects the liver, which causes a buildup in the bloodstream going up to the brain. When this happens, it can block the neurotransmitters from functioning properly and cause your brain to slow down.

6. Trouble falling asleep

Another grave sign of a badly needed detox is when you can’t fall asleep. Yes, it’s not always the late night parties responsible for this. When the body has a lot of toxins inside, it can affect our circadian rhythm and make it harder to fall asleep. Worse, it can also wake you up in the middle of the night, disturb your REM sleep cycle and lead to bigger problems at hand.

7. Skin infections

One of the most common signs that you need to go for a detox session is when you see skin infections, allergies and problems come up. Even a simple pimple can be tough to get rid of in such a case. In the lack of a healthy diet, you can go overboard with carbs and fats which are not so good for the body. Take it as a sign to adopt mindful eating!

8. Food cravings amplify

When you are craving for something, it’s a little more twisted than just hunger. A food craving is a signal from your brain to eat some more but that is not actually solving your hunger crisis. If you have been facing cravings too often, your diet and body might be demanding a good detox.

9. You smell!

Yes, believe it or not, when you have too much of toxins inside you, you can smell! Body odour is a way the system takes out any form of impurity but when there are too many toxins inside, you can actually experience sweating in excess and that is not pleasant.

Source : Times Of India

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The foods you eat and the lifestyle you live have a direct impact on your digestive health. Taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.

Not sure where to start? Try incorporating these strategies into your daily life to keep things running smoothly:

1. Eat a high-fiber diet.

According to Maria Adams, MS, MPH, RDN, owner of Halsa Nutrition and adjunct professor of nutrition at Endicott College in Beverly, Massachusetts, consuming a high-fiber diet that’s rich in whole grains, vegetables, fruits, and legumes can improve your digestive health. “A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated,” Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight.

2. Get both insoluble and soluble fiber.

It’s important to consume both types of fiber, since they help your digestive system in different ways. “Insoluble fiber, also known as roughage, can’t be digested by the body and therefore helps add bulk to the stools,” says Adams. “Soluble fiber draws in water and can help prevent stools that are too watery.” Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; you can get soluble fiber from oat bran, nuts, seeds, and legumes.

3. Limit foods that are high in fat.

“In general, fatty foods tend to slow down the digestive process, making you more prone to constipation,” says Adams. But since it’s important to get some healthy fat in your diet, Adams recommends pairing fatty foods with high-fiber foods to help things move along more smoothly.

4. Choose lean meats.

Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to digestive discomfort. When you eat meat, select lean cuts, such as pork loin and skinless poultry and limit portion size, filling more of your plate with fiber-rich whole grains, fruits, and vegetables.

5. Incorporate probiotics — and prebiotics — into your diet.

Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. “They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress,” says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.

In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.

6. If you have digestive issues, try the low FODMAP diet.

Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) foods, which are types of carbohydrates, can be hard for some people to digest. If you know you have IBS — or if you simply deal with symptoms such as abdominal cramping, gassiness, bloating, and diarrhea — the low FODMAP diet may offer some relief. This diet is meant to be followed for a short period of time to identify which trigger foods you should avoid for easier digestion. Work with a registered dietitian nutritionist (RD or RDN) who specializes in this area to ensure your diet is healthy while you figure out which foods should be eliminated from your diet for good.

7. Eat on schedule.

Adams says that consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

8. Stay hydrated.

Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.

9. Skip the bad habits: smoking, excessive caffeine, and alcohol.

Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.

10. Exercise regularly.

“Regular exercise helps keep foods moving through your digestive system, reducing constipation,” says Adams. Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

11. Manage stress.

Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

Additional reporting by Erica Patino

Source : Everyday Health

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Eating more fiber delivers a slew of health benefits. Here are 10 health benefits of fiber to encourage you get your fill. Plus, here are 10 foods with more fiber than an apple to help you get your fill.

1. You’ll Lose Weight

Even if increasing your fiber intake is the only dietary change you make, you’ll shed pounds. Dieters who were told to get at least 30 grams of fiber a day, but given no other dietary parameters, lost a significant amount of weight, found a recent study in the Annals of Internal Medicine. In fact, they lost nearly as much as a group put on a much more complex diet that required limiting calories, fat, sugar and salt and upping fruit, veggie and whole-grain consumption. Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat. “Fiber binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get,” explains Tanya Zuckerbrot, R.D., author of The F-Factor Diet. Another study found that people who doubled their fiber intake to the recommended amount knocked off between 90 and 130 calories from their daily intake-that’s equal to a 9- to 13-pound weight loss over the course of a year. Learn more about fiber and weight-loss and why you should be eating more of these seven high-fiber foods that can help you lose weight.

2. Maintain a Healthier Weight Over Time

Yep, it can also help you avoid putting pounds back on. People who got more fiber tended to be leaner overall-while those who were obese got an average of almost 1 gram a day less fiber than normal-weight participants, according to a study at the Medical University of South Carolina. And recent research at Georgia State University found that mice put on diets lacking in fiber-specifically soluble fiber-gained weight and had more body fat compared to those who weren’t deficient. What’s more, mice given adequate soluble fiber resisted fat gain-even when put on a high-fat diet.

3. Cut Your Type 2 Diabetes Risk

It’s a well-established fact. A recent analysis of 19 studies, for example, found that people who ate the most fiber-more than 26 grams a day-lowered their odds of the disease by 18 percent, compared to those who consumed the least (less than 19 grams daily). The researchers believe that it’s fiber’s one-two punch of keeping blood sugar levels steady and keeping you at a healthy weight that may help stave off the development of diabetes.

4. Lower Your Odds of Heart Disease

For every 7 grams of fiber eaten daily, your risk of heart disease drops by 9 percent found a review of 22 studies published in the BMJ. That’s partly due to fiber’s ability to sop up excess cholesterol in your system and ferry it out before it can clog your arteries.(Get more heart-healthy diet tips.)

5. Have Healthier Gut Bacteria

The good bugs that make up your microbiome feed off fiber-and flourish. As your gut bacteria gobble up fiber that has fermented in your G.I. tract (delish), they produce short-chain fatty acids that have a host of benefits-including lowering systemic inflammation, which has been linked to obesity and nearly every major chronic health problem. A recent Italian study found that eating a high-fiber Mediterranean diet was associated with higher levels of short-chain fatty acids. “And you can start to see the changes in gut bacteria within just a few days,” says Kelly Swanson, Ph.D., a professor of nutritional sciences at the University of Illinois at Urbana-Champaign. The catch: You’ve got to consistently get enough grams-ideally every day, if not most days of the week-to keep getting the benefits. Skimping on fiber shifts bacteria populations in a way that increases inflammation in the body. Check out these delicious whole-grain recipes to get your fiber fill.

6. Reduce Your Risk of Certain Cancers

Every 10 grams of fiber you eat is associated with a 10 percent reduced risk of colorectal cancer and a 5 percent fall in breast cancer risk, says a study published in the Annals of Oncology. In addition to the anti-cancer effects of fiber, the foods that contain it-like veggies and fruits-are also rich in antioxidants and phytochemicals that could further reduce your odds, notes Sheth. Read even more about your diet and cancer risk.

7. Live Longer, Period.

Researchers at the Harvard School of Public Health recently found that people who often ate fiber-rich cereals and whole grains had a 19 and 17 percent, respectively, reduced risk of death-from any cause-compared to those who noshed on less fiber-heavy fare.

8. Be More, Well, Regular

Snicker all you like, but “constipation is one of the most common G.I. complaints in the United States,” says Zuckerbrot. And you don’t need us to tell you it’s no fun. Fiber makes your poop softer and bulkier-both of which speed its passage from your body.

9. Get an All-Natural Detox

Who needs a juice cleanse? Fiber naturally scrubs and promotes the elimination of toxins from your G.I. tract. Explains Zuckerbrot: “Soluble fiber soaks up potentially harmful compounds, such as excess estrogen and unhealthy fats, before they can be absorbed by the body.” And, she adds, because insoluble fiber makes things move along more quickly, it limits the amount of time that chemicals like BPA, mercury and pesticides stay in your system. The faster they go through you, the less chance they have to cause harm. (Don’t miss: Why you should skip the cleanse.) Some types of soluble fiber-dubbed “prebiotics” and found in asparagus, leeks, soybeans, wheat and oats-have been shown to increase the bioavailability of minerals like calcium in the foods you eat, which may help maintain bone density.

Source : Eating Well

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