Why You Should Eat More Fiber – اخبار مجنونة



Why you should eat more fiber. These days, keeping track of your diet and eating well can feel like an uphill battle. Trying to keep track of all the different vitamins and nutrients that are essential to the human body, while keeping the less desirable ingredients in moderation, often feels like something of a balancing act, especially when new discoveries about the food we eat are being released every day. As a result, we can sometimes end up overlooking some of the most important things we should be putting into our bodies on a daily basis. For example, one thing you might want to consider is this: are you getting enough fiber in your regular diet?

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Summary:
According to the Academy of Nutrition and Dietetics, the daily recommended intake of fiber is between 21 to 25 grams per day for women and 30 to 38 grams per day for men. Despite this, you may be shocked to learn that the average American adult only consumes about 15 grams of fiber per day, which in some cases is less than half of the recommended amount. So what’s the deal? Why are so many Americans roughing it when it comes to rou ghage? Well, one possibility is that it could be due to the fact that not everyone knows just what fiber is useful for when it comes to maintaining a balanced and healthy diet. To start things off, let’s give a quick rundown as to what fiber is, and why you should make high fiber foods a staple in your everyday diet:

“Dietary fiber” typically refers to any part of plants or other foods that can’t be digested by your body. As a result, dietary fiber passes through your body’s digestive system without being broken down, unlike most foods. This process can help relieve the symptoms of conditions affecting the digestive system such as constipation. Additionally, fiber-rich diets also have been linked to the prevention of certain diseases and illnesses. According to the Journal of Diabetes Investigation, a higher intake of fiber has been linked to a reduced risk of type 2 diabetes, and other studies have linked fiber intake to things such as decreasing certain types of arthritis, and even increasing tolerance against food allergies! A healthy intake of daily fiber has also been shown to assist with weight loss, reduce cholesterol, lower the risk of heart disease, and maintain a healthy digestive system.

It’s also worth mentioning that there are two major kinds of fiber, which perform different nutritional functions: Soluble fiber is fiber that dissolves in water, and can help to reduce blood sugar and benefits your metabolism. Insoluble fiber is the fiber that does not dissolve in water and passes through the digestive system mostly intact. This is the type of fiber that assists with constipation. There is also a third type of fiber, known as fermentable fiber, which can be either soluble or insoluble, although in most cases it is usually soluble in water. Fermentable fiber is useful for increasing the amount of healthy bacteria present in your colon. These bacteria that make up your “gut biome” aid with digestion and prevent inflammation in the digestive system, making them an essential and healthy addition to your body’s natural ecosystem.

So, now that you know what fiber can do for your body, the next thing you probably want to know is: what are the best ways for you to increase your daily fiber intake? The good news is that there is no shortage of nutritious and satisfying foods that you can incorporate into your diet to ensure that you are meeting your daily quota for soluble and insoluble fibers. As you might have guessed, fruits and vegetables rank as the highest sources of readily available fiber: apples, pears, bananas, avocados, and berries such as strawberries and raspberries are all fruits that contain a healthy dosage of fiber, as are vegetables such as carrots, beets, broccoli, artichokes, lentils, and chickpeas. Other plant-based fiber sources include grains such as oats, seeds such as chia and quinoa, and nuts like almonds. You might even find fiber in some unexpected places, including chocolate: studies indicate that 100 grams of dark chocolate contains about 11 grams of soluble fiber. With all of these options for adding fiber to your diet, that should take care of breakfast, lunch, dinner, and even dessert, too!

One important consideration when trying to increase your fiber intake is paying attention to not just what you eat, but when you eat it as well.

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