Category: fiber

Heart Health

Globally heart disease accounts for almost one third of deaths every year. Heart health is impacted by a variety of factors including diet, exercise, and lifestyle. In regards to diet, is important to eat foods high in fiber and antioxidants. Fiber which can’t be digested by human enzymes, is broken down by enzymes produced by our gut microbiota. It can bind cholesterol and fats, preventing their absorption, thereby lowering the risk for heart disease. Antioxidants work similarly by preventing free radicals from damaging blood vessels. Eating foods high in fiber and antioxidants is one way to keep your heart healthy. For a list of heart healthy foods check out the infographic below!

Picture: OHSU

My Heart Healthy Plate - vegetables, protein, whole grains and fruit

Fiber

Today we want to talk a little bit more about fiber, a plant-based nutrient, that many Americans are deficient in. Commonly found in legumes, fruits, and vegetables, fiber has many health benefits! A diet high in fiber:

  • Supports a healthy gut. Fiber is used by the microbes in the gut as energy and allows them to support a healthy microbial community in the gut.
  • Helps with weight loss. Foods high in fiber tend to keep you full for longer than low-fiber foods.
  • Controls blood sugar levels. Soluble fiber can help slow the absorption of glucose and a high fiber diet has been associated with a decreased risk of Type 2 diabetes.
  • Regulates bowel movements. Dietary fiber helps to keep you regular and consistent.

For more information check out this infographic and article below.

https://www.nytimes.com/2018/01/01/science/food-fiber-microbiome-inflammation.html#:~:text=Once%20bacteria%20are%20done%20harvesting,They%20also%20send%20messages.