Final answer:
Getting adequate fiber from whole foods primarily leads to improved digestion and a decreased risk of chronic diseases such as heart disease and type 2 diabetes, contrary to increasing the risk of heart disease or decreasing satiety.
Step-by-step explanation:
Getting adequate fiber from whole foods like whole grain, legumes, vegetables, and fruits offers numerous health benefits. Among the main benefits of a high-fiber diet, you can expect improved digestion, which includes increased bulk and softer stools that are easier to pass. This is due to the fact that dietary fiber is not fully digested by human enzymes, so it adds bulk to the stool. Furthermore, fiber-rich diets are associated with a reduced risk of several chronic diseases such as coronary heart disease, colon cancer, and type 2 diabetes. Soluble fiber, in particular, can help in regulating blood sugar and lowering cholesterol levels. However, excessive consumption of certain fibers may interfere with the absorption of some minerals and nutrients.
While the consumption of a high fiber diet is generally associated with positive health outcomes, it is important to know that dietary fibers can also alter the absorption of nutrients and chemicals in the gastrointestinal tract. For example, some types of soluble fiber can absorb water and form a gel-like substance, which may slow down the absorption of glucose and thus help in managing blood sugar levels. There is also a concern that a high fiber diet could potentially interfere with the bioavailability of certain minerals, although this is usually only a significant concern when fiber intake is excessive.
In summary, a diet rich in fiber predominantly leads to improved digestion and a decreased risk of chronic diseases, contrary to increasing the risk of heart disease, reducing nutrient absorption, or decreasing satiety. Therefore, the correct answer to the benefits of getting adequate fiber from whole foods is 'b) Improved digestion'.