Most people in the Western world get around 10 to 15 grams of fiber per day. That might sound like quite a bit, but, in reality, it is hardly anything. Most humans throughout history have consumed significantly more than that.
Researchers have noticed that when people increase their fiber intake, they suddenly get healthier. Many aspects of their health and body change, and some even feel transformed.
But what are the specific benefits of consuming significantly more fiber? Let’s take a look:
Going To The Bathroom Becomes Daily
First, when you get to high levels of fiber intake in your diet (i.e. 75 grams per day), pooping daily becomes mandatory. Sometimes, you have to go to the bathroom twice or more.
The reason for this is the increase in stool size and motility. You just have more to shift when you have more fiber in your diet.
You Feel Fuller
Another side effect is that you just feel fuller. When you eat high-fiber meals, the nutrients they contain act similarly to Wegovy and Ozempic, leading to weight loss. You just don’t want to eat as much because you feel so much more satisfied than if you ate regular food.
For example, it can actually take several hours for your stomach to empty it if you eat a lot of millet and beans. Sometimes, it can be six hours before you’re ready for your next meal, which is very different from the 20 minutes or so it takes to clear sugary desserts and sodas.
Your Blood Sugar Doesn’t Rise
Another side effect of eating well is that your blood sugar doesn’t rise all that much. You will get a small spike after a high-fiber meal, but it is probably far less than you anticipate.
The more fiber and vegetables you can include in a meal, the better. These elements tend to be the most powerful for suppressing high blood sugar levels.
Your Cholesterol Plummets
You should also notice that your cholesterol absolutely plummets once you start taking your fiber intake seriously. All of a sudden, it falls off a cliff, protecting you against heart disease.
Research shows that people who transition to plant-based high-fiber diets can normalise their blood lipids in a few weeks. Everything starts to look great quickly, and is sustainable over time.
Your Microbiome Wakes Up
If you start eating 75 grams of fiber per day, you’ll also notice that your microbiome really starts to wake up. All of a sudden, it has the raw materials it needs to generate beneficial compounds for your body.
For example, when you eat more bifidobacteria and lactobacillus, it creates short-chain fatty acids (SFAs). When these enter the blood stream, they have all sorts of unusual effects.
You Pee Less
Finally, you may notice you pee less when you eat more fiber. That’s because it is so good at absorbing it.
For this reason, be careful. Slowly increase fiber intake and make sure you drink a lot of water with it.
The owners and authors of Cinnamon Hollow are not doctors and this is in no way intended to be used as medical advice. We cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research and consult with your personal physician before using.
Meg is an author at Cinnamon Hollow. She writes on a variety of topics sharing tips and ideas for daily life.
