Fiber, once the darling of the natural health community, doesn’t get a whole lot of love these days, and that’s a shame because it’s every bit as good for you as it ever was.
But fiber set the health world buzzing recently for a totally unexpected reason. A new study has linked it to better lung function.
Breathe better with fiber? You bet.
More on that exciting new finding in a moment, but first let’s give fiber some of that attention it’s been missing by recapping why it’s so important for us to be getting enough of it in our diet.
Better blood sugar & cholesterol with fiber
We probably don’t have to tell you how important getting enough fiber is to your digestion.
Everyone knows it helps to keep you regular. It also prevents straining when having a bowel movement (constipation) which can cause diverticulitis and hemorrhoids.
But when you’re not getting enough fiber it’s not just your digestion that suffers. Your risk for obesity, metabolic syndrome (pre diabetes) and your body’s ability to control cholesterol, blood sugar and hormones goes up.
You see there are actually two types of fiber, unsoluble and soluble.
Unsoluble fiber doesn’t dissolve in water and it’s the kind that helps with elimination. Found in the cell walls of plants, when you eat insoluble fiber it stays undigested. It attracts water and helps plump up your stool and keep it soft so it passes through your colon with ease.
Soluble fiber on the other hand—which is found inside plant cells—dissolves in water to form a sort of gel. It too helps soften stool, but it’s soluble fiber’s other actions that are so important to your good health.
The gel-like soluble fiber slows down how fast food moves through your digestive tract. This is critical because it increases the amount of nutrients your body is able to absorb.
At the same time it helps you to feel full longer so you don’t overeat decreasing your risks for obesity and blood sugar issues.
Soluble fiber also binds to bile acids ushering them out of your body. This spurs your body to produce more of them by sucking up cholesterol from your bloodstream and naturally lowering your cholesterol levels—and heart disease risk—in the process.
COPD or breathing issues? Read this!
And now fiber has yet another item to add to its already impressive resume.
According to researchers getting enough fiber can slash your risk of chronic lung disease and even improve your lung function.
Thirty percent of the folks on a low-fiber diet suffered from the kind of damaging airway constriction that can leave you frightened and gasping for air.
The new findings build on past research that hinted at fiber’s role in lung health too. Earlier research linked fiber with increased lung function and a lower risk of COPD (chronic obstructive pulmonary disease).
Incredibly, fiber has even been shown to slice your risk of death from respiratory diseases right down the middle.
Breathe better with fiber
Although the connection between lung function and fiber may seem like a strange one at first, when you hear the likely reason por qué it will begin to make a lot more sense.
Your body’s normal reaction to injury of any sort—including the kind of damage that is seen with chronic lung diseases—is inflammation. And it turns out fiber can help naturally reduce that inflammation.
A study conducted at the University of Illinois found that soluble fiber causes an increase in the production of an anti-inflammatory protein called interleukin-4.
According to Gregory Freund, one of the professors at the University of Illinois, “Soluble fiber changes the personality of immune cells-they go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster…”
Which is likely a large part of why people on high fiber diets are healthier and live longer. De hecho, for every 10-gram increase you have in your daily fiber intake you can expect to slash your risk of death from heart disease by 17 percent and your risk from all causes by a healthy 9 percent according to one study out of the Netherlands.
Fill up on fiber to boost your health
But here’s the problem. Most of us don’t get nearly enough fiber.
De hecho, many of us are getting a mere fraction of what we actually need.
Although men are supposed to get between 30 and 38 grams of fiber a day, and women are supposed to take in 21 a 25 grams, on average most of us are getting around 16.2 grams.
We’ve replaced the natural high-fiber foods in our diets with low-fiber processed garbage and we’re paying the price. Obesity, enfermedad del corazón, diabetes and a laundry list of other chronic diseases are on the rise and our poor diets play a huge role in that trend.
Why not flip the tables and replace the low-fiber junk in your fridge and pantry with the fresh, healthy, fiber-rich foods your body craves instead?
Good choices to get started with include:
- Black beans (1 cup of black beans is loaded with 4.8 grams)
- Navy beans (1 cup delivers 4.4 grams)
- Red kidney beans (4 grams in a cup)
- Apricots (4 fresh with the skin on nets you 1.8 grams)
- Asparagus (1.8 grams in 1/2 cup)
- Brussels sprouts (1/2 cup packs in 2 grams)
- Oranges (1.8 grams for a small one)
- Oatmeal (if you’re not gluten sensitive you can get 3 grams in 3/4 of a cup)
- Flaxseed (1.1 grams in a single tablespoon)
It’s time to start giving fiber the love and attention it deserves again.
Hablar más saludable
Creemos que todo el mundo tiene buenas ideas sobre la mejor manera de cuidar a nuestros seres queridos ya nosotros mismos. Muchos de nuestros colaboradores son médicos que han pasado trabajo de sus vidas invertido en la salud y el bienestar del cuerpo y la mente humana. Algunos han pasado su vida investigando sin descanso la salud y el cuerpo humano, el desarrollo de nuevos vitaminas y productos dedicados a hacer que la gente más saludable.
Otros son personas comunes que tienen cura natural de la familia transmitido de generaciones, o descubierto un remedio casero barato por necesidad o incluso por accidente.
Así que hable más saludable no sólo ofrece consejos y soluciones profesionales, sino que también proporciona muy buscada cura de la familia natural y remedios en el hogar, a su alcance!
Los últimos mensajes de charla más saludable (ver todo)
- Top 6 Alimentos para combatir la pérdida de memoria y Alzheimer - octubre 22, 2016
- Tired all the time? 6 ladrones de energía ocultos - octubre 20, 2016
- 5 foods to keep your kidneys in shape FOREVER - octubre 19, 2016