Fiber is among the most beneficial nutrients, but many people usually forget about it. We pay attention to consume enough vitamins, minerals, protein, healthy carbs and fatty acids, but fiber is usually neglected.
Several researches have already proved that it has tons of health benefits. In the list below you can learn some interesting facts and tips. At the end, you will understand why you should pay attention to your fiber intake.
But first what it is:
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.
It Fights Against Various Diseases
Did you know that fiber helps to prevent colon cancer, different heart diseases and it even helps to lower the cholesterol in your blood? It is also essential to prevent digestion problems.
If we were to sit down and have a “heart to heart,” I would tell you that one of the best things that you could do on your own to protect your heart is to follow a high-fiber diet. Numerous studies have produced compelling evidence to support this. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40% lower risk of coronary heart disease, compared to a low-fiber intake. One minor change in their diets provided a protective effect that could save their lives.
Good Cure Against Overeating
Overeating is one of the main reasons of obesity, but consuming high-fiber foods can help a lot to get rid of this bad habit. These sorts foods take longer to chew and they are digested slower. As a result, you will feel yourself full sooner and satisfied longer.
That is why fiber-rich foods are strongly recommended in almost all sorts of diets as it really promotes weight loss.
Most Common Foods Do not Contain Enough
Unfortunately, most the foods and drinks we have contain a very little of this amazing nutrient. Therefore, it is vital to add some extra sources to your nutrition.
Which are the Best Sources?
The best sources are whole grains, cereals, vegetables and fruits. Besides, these foods are full of other beneficial nutrients such vitamins and minerals. If you want to live a healthy life, it is crucial to include these in your dietary.
It Needs Water
It requires a lot of water in order to move through your digestive system. Having enough water is also important for health and this way you hit two birds with one stone.
If you increase your fiber intake, you will have to drink more water as well, that is minimum 2.5 liters per day.
Cooked Foods Still Contain It
While most of the vitamins and minerals can be cooked out, it cannot be. Consuming the veggies and fruits raw is definitely the best way, but they keep their fiber content after cooking.
How Much You Should Take In
The optimal quantity is about 20-30 grams per day, but this depends on the sex and the age. If you take in too much fiber you can get bloating, diarrhea and if you do not drink enough water you can get constipation.
Check the chart below.
As you see fiber is a fundamental component of healthy eating, so you should pay attention to get enough. On top of that, it is rather easy to take in the right quantity by having the proper meals. I hope you will not forget about it anymore.
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