People in many countries, particularly in the Western world, are growing increasingly aware of the health benefits of following a high-fiber diet. This diet is particularly important to people who want to avoid certain diseases, including obesity and diabetes. It can help to reduce your risk by reducing your appetite, as well as helping to control your cholesterol levels and slowing the emptying out of your intestines. High fiber foods can also help you feel full for longer, so you can stick to your healthy foods longer.
When following a high fiber diet, it’s not only the food that you’re eating that matters, it’s also how the food is prepared. Fiber that is not broken down properly by your stomach will not have the same beneficial effect on your body as food that has been properly digested and absorbed. Foods that are made from whole grains, fresh vegetables, beans, nuts and seeds, fruits with high vitamin E content, whole wheat pastas, brown rice, and wholemeal breads are all rich in nutrients, which makes them an excellent addition to a healthy diet. However, some of these foods contain a type of fiber known as “short-chain fatty acids”.
These dietary fibers are much easier to digest than dietary fats, and so your body does not lose any of the vitamins or minerals that are absorbed in the same way. The types of foods that have a higher percentage of short-chain fatty acids include: nuts, beans, whole grains, fresh vegetables, peas, mushrooms, cereals and whole wheat pasta. Foods that are higher in fiber and lower in fat are particularly important for those who are following a high-fiber diet because they “shorten” your digestion time, which means you will be able to stay full for longer. The longer you stay full, the more likely you are to feel satisfied and less likely to snack between meals. This can also help you stay physically fit, as eating several small meals throughout the day will help you curb your appetite, which can prevents you from over-eating in between meals.
Prebiotic soluble fibers that are found in certain foods such as enriched white bread, low-fat yogurt, and whole-grain cereals also provide health benefits when eaten in the right quantities. These foods may reduce the risk of heart disease and certain types of cancer by reducing the risk of bile acid leakage, which leads to heartburn and other digestive problems. Many people believe that high fiber dieting aids in weight loss, but the health benefits go beyond that.
Diarrhea is one of the symptoms of IBS. While constipation can occur for a variety of reasons, the most common cause is the increased consumption of refined carbohydrates, which are found in foods such as white bread, rice, pasta and soda. When you alter your diet to include more whole grains and reduce the amount of refined carbohydrates you consume, you can ease some of the symptoms of IBS. The addition of high fiber dieting to your diet can help to relieve diarrhea by lessening the amount of sugar in your system, which can also help to ease some of the other uncomfortable effects of IBS. A high fiber diet may also promote regularity in bowel movements, which can help to prevents constipation and its painful side effects.
Another effect of IBS is constipation, which typically manifests as an inability to evacuate feces. A high fiber diet can alleviate this condition by increasing the bulk of fecal matter in your stool, which allows it to be processed more efficiently through your colon, increasing the speed at which it is expelled. Some studies even suggest that a high fiber diet may help to reduce colon cancer risk. Since colon cancer is one of the leading causes of death around the world, this is an important finding that should be taken seriously.
Finally, people with IBS report a decrease in gas production, which comes from an increase in the production of intestinal hormones, such as serotonin and adrenaline. This affects the brain’s response to the foods you eat, which has an effect on everything from your mood to your appetite to your bowel movements. By including a high fiber diet, you can actually reverse some of the damage that has been done to your colon wall, improving your body’s ability to absorb nutrients more efficiently. You will find that you are not always bloated, but that you may have less sensitivity to spicy foods and that you have an overall sense of better health. In fact, your skin will begin to clear up, your hair will look healthier and you might even notice a decrease in your menstrual cycle. Some women even report that their acne disappears after they begin a high fiber diet.
There is no single cure for IBS, but you can use a high fiber diet to try to alter your symptoms. If you do not want to take medication or change your diet, you should still take steps to make sure that your colon polyps are not causing you any discomfort. A colonoscopy is an exam that can help to determine if there are any polyps in your anus. If there are polyps, doctors will be able to remove them using a process called cauterization. But if your colon polyps are benign, then you will be able to treat them, improve your bowel movements and enjoy many other IBS treatment options available to you.