The Incredible Health Benefits of Adding Fiber to Your Diet

What exactly is dietary fiber and what foods contain these carbohydrates?

Fiber is a type of carbohydrate found naturally in plant foods and is not fully digestible by humans.

Fiber-rich plant foods such as fruits, vegetables, whole grains, legumes, legumes, and nuts also contain vitamins, minerals, and other powerful nutrients, according to the USDA's MyPlate guidelines. increase. It can be used according to the body's needs for optimal functional health.

Fiber cannot be fully digested, but it does pass through the digestive tract during the digestion of nutrients and can do some great things that benefit our health.

The problem is that the American gets less than half of his recommended daily allowance of 14 grams (g) per 1,000 calories of food. (1,2)

A simpler recommendation for most adults is 25 to 38 g per day (1). In fact, fiber is listed as a "nutrient of concern" due to its low total intake and known health benefits.(3)

Types Of Fiber

There are two types of fiber, which are:

• Soluble fiber

• Insoluble fiber 

soluble and insoluble. Both are important, but have different functions in the body. Method is as follows.

• soluble fiber

Soluble fiber is a type of fiber that attracts water and forms a gel. This gel slows down the digestive process and helps with weight loss. Foods rich in soluble fiber include oats, legumes, edible plant skins, and nuts. 

• insoluble dietary fiber

Insoluble dietary fiber is a type of dietary fiber that repels water. Insoluble fiber is found in foods such as vegetables, fruits, nuts and seeds, bran, and whole grains such as whole grain pasta and brown rice. Its main benefit is to increase stool bulk and help it pass through the digestive tract.

A healthy, balanced diet contains a combination of soluble and insoluble fiber.

weight loss

Research suggests that nutrients such as fiber may play an important role in weight. (10) A study in the Journal of Nutrition found that, independent of macronutrient or caloric intake, fiber intake promotes weight loss and dietary adherence in overweight or obese adults on a calorie-restricted diet. 

Dietary fiber swells and bulks food in the digestive tract, slowing digestion. This improves meal satisfaction and stabilizes blood sugar levels. Foods high in fiber tend to be less energy dense, so you can feel full without burning extra calories. This concept is at the heart of why high-fiber diets are associated with low obesity rates.

digestive disorder

The fibers are like nature's scrubbers, keeping your body's pipes clean and reducing cancer-causing activity.

One of the benefits of getting enough fiber in your diet is to reduce the risk of diverticulitis, a condition in which sacs formed in the colon become infected. Fiber helps food move out of the bag and through the digestive tract. To reduce your risk of diverticulitis, consume 25-40 g of fiber daily. 

The fiber also has anti-cancer effects.

Both soluble and insoluble fiber may also help prevent colon cancer. 

lower cholesterol and blood pressure

The miraculous effects of dietary fiber on the body are a perfect example of Medical Nutrition Therapy (MNT). MNT is a technique used by Registered Dietitians (+2348137323444 RDNs) to reduce the need for medication while improving patient health.

Here's how it works:

Your body uses bile salts, which are secreted by the gallbladder, to break down the fat content in food.Bile salts are made of cholesterol.

When you eat foods that contain fiber, the fiber binds to bile salts and prevents them from circulating again at the next meal. You are soppose to produce salt. Soluble fiber reduce blood cholesterol to lower levels. (14)

Fiber also has a role in preventing blood pressure, the reason for which is related to nutrients such as potassium, calcium, and magnesium found in high-fiber foods.(11)

If you're still unsure about increasing your fiber intake, know that there's also emerging data on fiber's ability to affect your immune system, mood, and memory by promoting healthy gut bacteria. (15)

For example, recent research suggests that increased dietary fiber consumption may improve the health of the entire gut biome. This increases the availability of short-chain fatty acids, compounds thought to help maintain intestinal health, weight maintenance, and prevention. 

What is the best dietary source of fiber?

The Food and Drug Administration (FDA) has established his daily values for labeled foods and dietary supplements. The daily value (DV) of dietary fiber is 28 g. (Four)

Note that naturally high-fiber foods usually contain a combination of soluble and insoluble fiber, the majority of which is derived from soluble fiber.To lower blood cholesterol by 3-5%, You should consume at least 5-10 grams of soluble fiber per day. (16)

Here are some dietary sources of fiber and the amount of fiber DV they provide.

fruits

• Passion fruit (1 cup):25g, 100%

• Breadfruit (1 cup): 11g, 44%

• Raspberries (1 cup): 8g, 32%

• Blackberries (1 cup): 8g, 32%

• Boysenberries

•  gooseberries(1 cup): 7g, 28%

• Pear (1 medium): 6g, 24%

• Plum (5 pieces): 3g, 12%

Nuts and Seeds

• Chia seeds (1 ounce): 10g, 40 %

• Flaxseeds (1 oz): 6g, 40 %

• Pumpkin seeds (1oz): 5g, 20 %

• Almonds (1 oz): 4g, 16 %

A Final Word On Fiber And Why You Need It In Your Diet

To the point:

You may be lacking fiber, so try eating more. The best way to get fiber is from natural sources such as fruits, vegetables, whole grains, nuts, seeds and legumes. These sources also contain important vitamins, minerals and phytonutrients that your body needs for optimal health.

If you are trying to treat or prevent a medical condition, ask your doctor or RDN (registered dietitian+2348137323444) if fiber supplementation is right for you. No RDN