![]() It’s widely available in fruits and veggies and nuts and seeds, according to the National Institutes of Health. ![]() To find fiber, you don’t have to look far. (According to North Dakota State University, pulses are in the legume family and include lentils, chickpeas, and beans.) A review and meta-analysis published in April 2020 in the journal Cancer looked at 20 studies, and authors noted that people who consumed the most fiber had an 8 percent lower risk of breast cancer compared with those who consumed the least. McMordie says research suggests a link between a diet high in soluble fiber - found in foods such as oatmeal, nuts, and pulses - and a reduced risk of breast cancer. “Soluble fiber also absorbs water in the intestines, bulking up stools, which can help prevent diarrhea.” Meanwhile, insoluble fiber helps prevent constipation.Īnd there are even more perks connected to fiber. “Soluble fiber slows the rate of digestion, which also slows how quickly glucose enters the bloodstream, thus helping with blood sugar control,” says McMordie. There are two main types, insoluble and soluble, and both come with big benefits, the Mayo Clinic notes. ![]() Plus, fiber consumption is associated with a healthier weight, according to the Mayo Clinic - and something as simple as focusing on adding more fiber to your diet can help you shed pounds, a study published in February 2015 in the Annals of Internal Medicine found.Īnother way it can help with your health goals? “ Insoluble fiber adds bulk to food and isn't digested, so it helps increase feelings of fullness as well as frequency of bowel movements,” says Kaleigh McMordie, RDN, of Lubbock, Texas, the founder of the blog Lively Table. The researchers also saw a connection between a high-fiber diet and a lower rate of colon cancer. Many people know that eating a diet filled with fiber is a way to support their digestive system and help keep everything running smoothly.īut fiber comes with a whole list of other health benefits! For example, a diet high in fiber can reduce your risk of developing type 2 diabetes and heart disease, according to a meta-analysis published in January 2019 in the journal the Lancet. Want to give your health a makeover? It’s time to become a fan of high-fiber foods. ![]()
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