Fiber improves your digestive health, nourishes your gut bacteria, helps you stay full, and often reduces blood sugar swings.26 Studies have shown that people
who increase their fiber intake from whole foods or supplements generally end up healthier and leaner than people who don't.20, 26,27
Anyone with diverticulitis
who increases their fiber intake under this diverticulitis diet plan, should drink at least 1.5 liters (3 pints) daily.
At the end of the year, it was clear that the participants who followed the AHA diet lost the most weight, but that did not mean that
those who increased their fiber saw no results.
Not exact matches
They are easily digestible making it ideal for people
who struggle with insoluble
fiber but still want to
increase their plant intake.
A study published in the British Journal of Nutrition in 2004 found that people
who included 52 g of almonds daily for 6 months also improved their overall nutritional choices and
increased their intake of
fiber, vegetable protein, unsaturated fatty acids and magnesium.
A 2014 study on which Gaskins was a senior co-author found that switching rural South African Zulus
who normally ate a low - fat, high -
fiber diet to a diet with a lot of meat and animal fat led to
increases in sulfide - producing bacteria in their colon.
After adjusting for factors such as smoking, exercise, medication use, and
fiber intake, they found that those
who ate the most red meat had a 58 %
increased risk of developing diverticulitis compared with those
who ate the least.
Strength training has an undisputable good record for providing benefits such as
increased muscle
fiber size,
increased muscle contractile strength,
increased tendon strength and
increased ligament strength, in people
who train consistently (more than twice per week) for 12 weeks.
The results showed a similar hypertrophy of type I
fibers between the groups after nine weeks of training, but the group
who performed slower on the concentric part had greater
increases in type II
fiber than the group
who performed slower on the eccentric part.
«For people
who find it difficult to follow complex dietary recommendations, a simple - to - follow diet with just one message —
increase your
fiber intake — may be the way to go,» said study author Yunsheng Ma, MD..
Admittedly, many people would benefit from an
increased intake of
fiber, at least if they're in the majority
who are consuming a diet high in refined carbohydrates and trans and saturated fats, also known as the Standard American diet (SAD).
There is a warning, however, greater benefits will be reaped by those
who start
increasing their
fiber intake from a worse diet.
This type of
fiber promotes the movement of material through your digestive system and
increases stool bulk, so it can be of benefit to those
who struggle with constipation or irregular stools.
If you are one of the millions of people
who get MORE «stopped up» rather than less when trying to
increase fiber intake via whole grains, consider a new tactic:
increase your fruit and veggie intake, decrease your grain intake, drink plenty of water, and make sure you ingest plenty of healthy fats (more info on fats coming).
Basically, this means an athlete
who trains this way will be able to recruit a greater amount of muscle
fibers in a shorter amount of time —
increasing power output significantly.
They are easily digestible making it ideal for people
who struggle with insoluble
fiber but still want to
increase their plant intake.
This recommendation is based on research showing that people
who increased their soluble
fiber intake by 5 to 10 grams a day had about a 5 percent drop in their LDL cholesterol levels.
However, I am skeptical when it comes to strength / power athletes
who are looking to
increase overall muscle
fiber size.
(3) Healthy - weighted sedentary people
who had to eat a Paleolithic diet for only 10 days, after a three day preparation diet which included
increased fiber and K +, modestly but significantly reduced their blood pressure.
«For people
who find it difficult to follow complex dietary recommendations, a simple - to - follow diet with just one message —
increase your
fiber intake — may be the way to go,» study author Dr. Yunsheng Ma told CBS News.
In contrast, a striking
increase in breast cancer incidence has been noted in migrants
who abandon traditional diets (e.g., rice, vegetables, and soy foods) and adopt Western — type diets high in meat, dairy products, and fat.Part of this risk may be related to eating
fiber — depleted, fatty foods that
increase blood levels of estrogen or to an
increase in estrogen production from fat cells.
Since the evidence so far suggestions that the gut's microbial profile changes very slowly, it would seem prudent to
increase the
fiber in your diet gradually, whereas I would imagine that most people
who are convinced of the benefits of more
fiber would tend to go after it wholeheartedly.
Higher
fiber content and slower digestion of these foods would augment satiety, and their
increased consumption would also displace other, more highly processed foods in the diet, providing plausible biologic mechanisms whereby persons
who eat more fruits, nuts, vegetables, and whole grains would gain less weight over time.
While others don't go so far as to disrupt field research (in this case testing a wheat strain modified to lower the grain's glycemic index and
increase fiber), the sentiments expressed by the raiders down under are popular among foodies and others
who envision some kind of no - impact utopia feeding some 9 billion people.