Fiber is a non-digestible nutrient that experts say is not consumed enough.
Fiber is one of the most beneficial nutrients that helps improve digestion and reduce the risk of chronic diseases such as constipation. According to experts, daily fiber intake also mitigates the risk of deadly diseases such as heart disease and cancer.
Fiber is an indigestible nutrient that experts say is under-consumed. Eating more foods rich in soluble and insoluble fiber can help you meet the recommended daily intake, which ranges from 19 to 38 grams, depending on your age. The U.S. Food and Drug Administration has set the Daily Value (DV) for fiber at 28 grams.
Why should you include fiber in your daily diet?
Most of the bacteria that live in the human body are found primarily in the large intestine. Also known as gut flora, they are critical to many aspects of overall health and well-being. That’s why choosing fiber-rich foods, such as fruits and vegetables, helps maintain optimal digestive and cardiovascular health. Fiber also promotes regular bowel movements and stimulates the growth of short-chain fatty acids in the gastrointestinal tract. This helps reduce intestinal inflammation and strengthen the intestinal barrier.
A high-fiber diet is also beneficial in reducing the risk of heart disease by reducing the absorption of cholesterol by the body and increasing its excretion.
According to experts, increasing dietary fiber is also an effective way to control the symptoms of several diseases such as diabetes, as it helps balance blood sugar levels.
Certain types of fiber can also help you in your weight loss and control process by reducing your appetite. According to studies, increasing dietary fiber significantly reduces calorie intake by slowing down the absorption of nutrients and increasing the feeling of satiety.
Fiber also absorbs water, increases stool bulk and speeds up stool movement through the intestine, helping you eliminate chronic constipation.
Simple ways to increase fiber in your body
According to nutritionists, some simple ways to add some fiber to your diet to achieve your health goals include:
- Try adding seasonal fruits, vegetables and legumes to every meal and snack.
- You can easily replace low-fiber carbohydrates, such as white bread, with high-fiber carbohydrate sources, such as whole grains and starchy vegetables.
- Eat more fresh fruits and vegetables such as carrots, oranges, pomegranates and cucumbers.
- Add avocados to your diet by enjoying guacamole on sandwiches
- Add beans and lentils to soups, grain dishes and salads.
- Use fiber-rich ingredients such as ground flax, chia seeds, and whole-wheat flour.
Can fiber cause any health risks?
While high-fiber diets are generally safe for most people, if you are not used to consuming them regularly you may experience digestive symptoms such as bloating and gas after consuming large portions of beans and vegetables.
Experts warn that fiber should always be added to your diet gradually, especially when transitioning to a higher-fiber diet, to reduce the risk of digestive symptoms such as gas and stomach pain. Additionally, some high-fiber foods, such as fruits and vegetables, are high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, commonly known as FODMAPs, which are poorly absorbed in the digestive system and can cause indigestion and diarrhea.
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