Should I eat more fiber

Should I eat more fiber?

You probably know the basics of fiber: these are the parts of the vegetable diet that your body cannot digest, and there are two types: soluble fiber and insoluble fiber. Both types of fiber are good for us.

Water is soluble in water to form gels. It is a form of fiber that lowers cholesterol levels, lowers the risk of heart disease, and regulates blood sugar. Soluble fiber is found in black beans, peanuts, Brussels sprouts, avocados, sweet potatoes, broccoli, beets, and pears.

Insoluble fiber passes through a fairly intact digestive system, resulting in an increase in the number of feces. This is a form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fiber is found in wheat flour, wheat bran, cauliflower, green beans, and potatoes.

While there are health benefits But most Americans get less than half the recommended daily fiber intake. The popularity of low-carb diets such as ketogenic or "keto" diets, the Atkins diet, and all 30 foods that can inadvertently reduce your fiber intake does not help.

Maybe it's time to give that fiber again.

New evidence confirms the protective effect of fiber.

A new analysis of nearly 250 studies generally confirms that consuming more fiber from vegetables, fruits, and grains can reduce the risk of death from heart disease and cancer. Those who ate the most fiber had a 16% to 24% lower risk of heart disease, stroke, type 2 diabetes, and/or bowel cancer compared with those who ate very little fiber. The study also concluded that the higher the fiber, the better. For every 8g of extra fiber consumed by people, the risk of each disease is reduced by 5% to 27%. Risk reduction is greatest when daily fiber intake is between 25 and 29 grams.

Two observational studies indicate that dietary fiber intake is associated with a reduced risk of death as a result. Those who consume the highest fiber intake have a 23% lower risk of death than those who eat the least fiber. In this study, the relationship has been shown to have more fiber from grains and vegetables than fruits.

Weight management is another benefit of a high-fiber diet. By helping you feel full longer after a meal or snack, high-fiber grains can help you eat less. In one large research study, adults who ate several servings of cereal a day were more likely to gain or gain weight than those who rarely ate grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of fiber a day, while the USDA recommended daily intake for adults up to 50 is 25 grams for women and 38 grams for men. Women and men over the age of 50 should have 21 and 30 grams a day, respectively.

In general, getting fiber from whole foods is better than getting fiber from supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber do not provide fiber, vitamins, minerals, and other beneficial nutrients in many foods.

When reading food labels, choose foods that contain more fiber. As a general rule, choose cereals with 6 grams or more of fiber per serving, 3 grams or more of bread and crackers per serving, and pasta with 4 grams or more per serving. Another method is to ensure that whole wheat food has at least 1 gram of fiber for every 10 grams of carbohydrates. If you are looking for a 1: 5 ratio, that is better.

Ignore marketing on the front of the package label. Just because bread is labeled "multigrain" or "12 grain" does not mean it is whole grains. Whole grains are refined, and bread may be low in fiber. When you see a list of ingredients, make sure "ALL" is the first ingredient.

An easy way to get more fiber in your diet.

Here are some strategies to add fiber to your diet.

• Start the day with a bowl of high-fiber cereal.
• Put vegetables, dried beans, and peas in the soup.
• Put nuts, seeds, and fruit in plain yogurt.
• Make vegetarian chili with nuts and vegetables.
• Add the berries, nuts, and seeds to the salad.
• Try eating vegetables such as cauliflower, broccoli, carrots, and green beans. Serve with healthy drinks such as fresh cream or salsa.
• Eat more natural and less processed foods.

Some important tips when you add fiber:

• This is done gradually to give the digestive system time to adjust.
• Increase your water intake as you add fiber.
• If you have digestive problems such as constipation, talk to your doctor before drastically increasing your fiber intake.

Take a positive approach to eat more high-fiber foods. In addition to reducing your risk of chronic illness, eating a variety of foods that are a good source of fiber can be an easy and fun way to keep you full longer and help control your weight. Fiber can expand your horizons with different flavors and textures and can be a bonus for your health.