Healthy Eating: Why Is Fiber Important In Your Diet?
High-fiber diets have gained a lot of popularity in the last years.
Including fiber in your daily diet is beneficial for your health.
It is recommended to eat at least 20 grams of fiber every day.
Most people consume less than 14 grams of fiber a day.
Studies have shown that diets high in fiber can lower the risk of cancer, diabetes, heart disease, obesity, and digestive disorders.
Health Benefits of Dietary Fiber A diet rich in fiber can reduce the risk of heart disease and colon cancer, improve digestion, and help you feel fuller.
Individuals with high intakes of dietary fiber present a lower risk for developing hypertension, stroke, coronary heart disease, and certain gastrointestinal diseases.
Increased intake of fiber improves insulin sensitivity and regulates blood sugar levels.
Researchers have found that high fiber foods support weight loss and reduce sugar cravings because they take longer to digest and thus result in an increased feeling of fullness.
Soluble vs.
Insoluble Fiber This nutrient is found naturally in plants.
Soluble fiber dissolves in water and forms a gel-like substance, which slows down digestion and makes you feel full.
This type of fiber lowers cholesterol levels and helps control diabetes.
The best sources of soluble fiber are dried peas, flaxseeds, oranges, pears, oatmeal, psyllium, strawberries, beans, carrots, and celery.
Insoluble fibers add bulk to your diet and have a mild laxative effect, which helps prevent constipation.
These fibers do not absorb or dissolve in water.
They pass through your digestive system in their original form.
Insoluble fiber helps prevent hemorrhoids, diverticulitis, ulcer, and gastroesophageal reflux disease.
This nutrient is found in whole grains, whole wheat, carrots, tomatoes, cabbage, zucchini, brown rice, barley, seeds, dark leafy vegetables, and raisins.
How to Add Dietary Fiber to Your Diet Eating a large amount of fiber in a short period of time can cause abdominal cramps, bloating, and intestinal gas.
If you are not used to eat high fiber foods, you should add them to your diet slowly.
You should not exceed 35-40 grams of fiber a day.
Too much fiber can interfere with the absorption of vitamins and minerals such as calcium, zinc, and iron.
Dietary fiber is beneficial for people of all ages.
If you don't get enough fiber through food, nutritional supplements are a viable option.
Try to eat more fruits and vegetables every day.
A diet rich in fiber requires adequate hydration.
The more fiber you eat, the more water you should drink.
Including fiber in your daily diet is beneficial for your health.
It is recommended to eat at least 20 grams of fiber every day.
Most people consume less than 14 grams of fiber a day.
Studies have shown that diets high in fiber can lower the risk of cancer, diabetes, heart disease, obesity, and digestive disorders.
Health Benefits of Dietary Fiber A diet rich in fiber can reduce the risk of heart disease and colon cancer, improve digestion, and help you feel fuller.
Individuals with high intakes of dietary fiber present a lower risk for developing hypertension, stroke, coronary heart disease, and certain gastrointestinal diseases.
Increased intake of fiber improves insulin sensitivity and regulates blood sugar levels.
Researchers have found that high fiber foods support weight loss and reduce sugar cravings because they take longer to digest and thus result in an increased feeling of fullness.
Soluble vs.
Insoluble Fiber This nutrient is found naturally in plants.
Soluble fiber dissolves in water and forms a gel-like substance, which slows down digestion and makes you feel full.
This type of fiber lowers cholesterol levels and helps control diabetes.
The best sources of soluble fiber are dried peas, flaxseeds, oranges, pears, oatmeal, psyllium, strawberries, beans, carrots, and celery.
Insoluble fibers add bulk to your diet and have a mild laxative effect, which helps prevent constipation.
These fibers do not absorb or dissolve in water.
They pass through your digestive system in their original form.
Insoluble fiber helps prevent hemorrhoids, diverticulitis, ulcer, and gastroesophageal reflux disease.
This nutrient is found in whole grains, whole wheat, carrots, tomatoes, cabbage, zucchini, brown rice, barley, seeds, dark leafy vegetables, and raisins.
How to Add Dietary Fiber to Your Diet Eating a large amount of fiber in a short period of time can cause abdominal cramps, bloating, and intestinal gas.
If you are not used to eat high fiber foods, you should add them to your diet slowly.
You should not exceed 35-40 grams of fiber a day.
Too much fiber can interfere with the absorption of vitamins and minerals such as calcium, zinc, and iron.
Dietary fiber is beneficial for people of all ages.
If you don't get enough fiber through food, nutritional supplements are a viable option.
Try to eat more fruits and vegetables every day.
A diet rich in fiber requires adequate hydration.
The more fiber you eat, the more water you should drink.
Source...