- Eat lots of fruits and vegetables to improve your fiber
- If you are constipated, eating foods high in fiber is a must for you
- High-fiber foods can also help you lose weight
A high-fiber diet is popular for many reasons. It’s weight loss, diabetes friendly, and good for digestion too. A new study has now found that people who eat high-fiber foods on a daily basis have a lower risk of developing post-traumatic stress disorder (PTSD). According to a study published in Social Psychiatry and Psychiatric Epidemiology, it was found that consuming junk foods like pastries and chocolate was linked to a higher risk of PTSD. The study was conducted on more than 27,000. It was found that 1 in 20 people had PTSD. Those who reported consuming high-fiber foods had lower chances of developing PTSD.
However, researchers are unsure whether fiber intake is really related to protective effects on mental health or whether it is other factors such as poverty that are hindering people’s access to nutritious foods. However, there is a possibility that eating high-fiber foods may improve intestinal-brain communication, said Karen Davison, a nutritional epidemiologist and co-author of the study.
Foods like whole grains and oats are high in soluble fiber. This supplies the intestines with good bacteria and helps improve the intestinal flora. A healthy gut is not only good for the body but also for the mind, studies have shown.
This study adds that fiber plays an important role in the relationship between the gut and the brain. When the body processes fiber, gut bacteria release short-chain fatty acids that reduce inflammation in the body.
Previous studies have shown that short chain fatty acids can improve both metabolism and immunity.
Also Read: Quick Breakfast Ideas: Prepare This Avocado Toast for a dash of protein, fiber, and good fats
Benefits of a high fiber diet
Whole grains, oats, fresh fruits, legumes, nuts, seeds, and vegetables are examples of high fiber foods. All of these foods are part of a healthy and nutritious diet that is beneficial for your physical, mental, and general health. Here are a few more benefits of a high-fiber diet:
1.Regulates bowel movements: If you are constipated too often, a high-fiber diet is a must for you. They help in the formation of much of the stool and make bowel movements easier, which helps keep constipation at bay.
2.Helps control blood sugar: Foods rich in fiber slow down the release of sugar in the bloodstream, thus preventing blood sugar spikes. Eating a high-fiber diet can also lower your risk of type 2 diabetes.
Also Read: Get More Fiber With These Diet Changes: 5 Easy Ways You Must Try
3. Weight Loss: Fiber-rich foods fill nature. They fill you up quickly and make you feel full longer. They can reduce your appetite and also lower your caloric intake, which is an important requirement for those trying to lose weight.
4.Lower cholesterol levels: Foods like oats, beans, flaxseed help in reducing low density lipoprotein or bad cholesterol. They lower total blood cholesterol, so they can be beneficial for your heart as well.
It’s important to note that for good health, you need to increase your fiber intake, but definitely don’t overdo it as this can lead to gas, gas, bloating, and bowel cramps. The MayoClinic suggests that men ages 50 or younger need 38g of fiber per day. Men aged 51 and over need 30 g of fiber per day. Women aged 50 or younger need 25 grams of fiber per day. Women aged 51 and over need 21 g of fiber per day.
To achieve your daily recommended intake of fiber, it is best to consult a nutritionist or health professional.
Also Read: Control Your Risk Of Type 2 Diabetes With Fiber-Loaded Whole Grain Products; Know other preventive measures
Disclaimer: This content, including advice, contains general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.