Many of us miss the mark when it comes to eating enough dietary fiber daily. Fiber is a kind of carbohydrate in plant-based foods that your body can’t digest. But that’s a good thing!

This indigestible nutrient does great things inside your body that positively impact your overall health. So start eating more fiber-rich foods. Good examples include beans, lentils, fruits, vegetables, nuts and whole grains.

Science-based benefits of eating more fiber

Eating more fiber provides a slew of health benefits. Check out what’s in store for you when you add more fiber to your daily diet:

• You feel full for longer – Soluble fiber sponges up water from foods, turning into gel during digestion. This gel delays the emptying of your stomach, which is why you may feel full hours after a meal. If you have a hard time resisting snacking or overeating, then you should eat more foods rich in soluble fiber.
• Your digestion is smoother – Insoluble fiber, the other kind of fiber, adds bulk to your stool so that it is easier to pass. Having bulky stools is good because they contain more fiber and fluids that would have otherwise remained in your gut. This is why you’re less likely to feel bloated when you eat more fiber.
• You control your weight – Since fiber promotes regularity and reduces hunger, you may find it easier to lose weight and keep it off in the long run. Keeping a healthy weight benefits your overall health because you’re less likely to have obesity-related problems, including stroke and diabetes.
• You feel more energized – Snack on fiber-rich foods like nuts or fruits for a quick energy boost. Fiber promotes a sustained release of energy by keeping your blood sugar levels stable.
• Your heart is healthier – Eating more fiber might just lower your risk of heart disease. That’s because fiber soaks up excess cholesterol in your system and ferries it out before it can clog your arteries.
• Your skin is clearer – Forget about skincare products. Fiber promotes clear, healthy skin by removing toxins and other potentially harmful compounds in your body.
• You sleep better – Fiber helps you get a good night’s sleep by preventing spikes and dips in your blood sugar levels. For sufficient, undisturbed sleep, eat a fiber-rich dinner or bedtime snack.
• You may live longer – Eating more fiber may help you live longer, as per the results of a 2012 study. It found that people who ate high-fiber diets lived longer than those who followed less fiber-heavy diets.
• You reduce inflammation – Your gut houses trillions of good bacteria that fight inflammation. When you eat fiber, you’re basically feeding those bacteria and helping them better reduce inflammation.
• You enjoy a reduced risk of cancer – Research suggests that fiber may help prevent colon cancer by keeping your colon clean of toxins and harmful compounds. Fiber has also been shown to help reduce high levels of estrogen among women, which are associated with a higher risk of breast cancer.

Mediterranean lentil bowl with roasted mushrooms recipe

This colorful recipe transforms a few humble ingredients into a bright and delicious meal packed with both texture and fiber. Quick and simple, this dish also makes for a filling midweek meal.

Ingredients for 4 servings:

• 4 large portobello mushrooms
• 2 eschalots, cut into wedges
• 1 garlic clove, thinly sliced
• 1 cup halved Brussels sprouts
• 1 cup fresh radicchio leaves
• 1/2 cup dried green lentils
• 1/2 cup halved pecan nuts
• 2 1/2 tablespoons olive oil
• 2 tablespoons cider vinegar
• 2 tablespoons chopped parsley
• 2 tablespoons melted butter
• 1 teaspoon fresh thyme leaves
• Ground black pepper, to taste
• Kosher salt, to taste

Preparation:

1. Preheat the oven to 420 F. Grease 2 large baking sheets. Place Brussels sprouts and eschalot wedges on a sheet and drizzle with 1 tablespoon olive oil. Season to taste with salt and pepper.
2. Place mushrooms on the other greased sheet, stem-side up. Drizzle with 1 tablespoon olive oil and butter. Top with thyme leaves and season to taste with salt and pepper.
3. Roast the vegetables for 25 minutes or until the sprouts are golden and the mushrooms tender.
4. Meanwhile, cook lentils according to the packet directions. Drain and set aside.
5. Heat the remaining olive oil in a large pan. Toast the pecans for 2 minutes, then add radicchio and garlic. Cook for 3–4 minutes or until the radicchio is just starting to wilt, then add the lentils and vegetables.
6. Drizzle the radicchio and pecan mixture with cider vinegar and add a pinch of salt and pepper. Stir in the parsley leaves until ingredients are incorporated.
7. Spoon the lentil mixture onto serving plates. Top with extra parsley if desired before serving.

Fiber confers a wide range of health benefits, from smoother digestion to a lower risk of chronic conditions like cancer. To reap these benefits, increase your fiber intake by adding more fiber-rich foods to your diet.

Sources:

EatThis.com

MedicalNewsToday.com

Taste.com.au