Foods high in fiber also tend to be lower in energy density, meaning they’ll help you feel fuller without excessive calories, according to the U.S. This can increase your level of satisfaction and stabilize your blood sugar. Fiber expands and bulks food in your GI tract, slowing digestion. Other research, in the March 2020 Journal of Chiropractic Medicine, found that fiber supplementation may also support efforts to lose weight. One study published in the October 2019 Journal of Nutrition found that, among overweight or obese adults, those who ate more fiber while restricting calories had greater weight loss success, and fiber helped them stick to their diet. Research suggests that fiber can play a major role in body weight. If you’re at risk for diverticulitis, this study suggests aiming for 30 g of fiber per day to prevent the condition. Fiber keeps food clear of the pouches and moving through the digestive tract. One benefit of sufficient fiber in your diet is a reduced risk of diverticulitis, a condition in which pouches in the colon become infected, per research published in the European Journal of Nutrition in 2020.
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