The importance of fiber: why it should not be missing in our diet
Fiber is an important component of a healthy diet. They are found in plant foods such as fruits, vegetables, whole grains, legumes and nuts. Although fiber cannot be digested by the body, it plays a vital role in our health.
1. Promote healthy digestion
Fiber helps promote healthy digestion. They increase stool volume and support bowel movements, resulting in better regulation of bowel movements. By promoting regular digestion, fiber can help prevent constipation and other digestive problems.
2. Lowering cholesterol levels
Fiber, especially soluble fiber like pectin, can help lower cholesterol levels. They bind to cholesterol in the digestive tract and aid in its elimination from the body. A high-fiber diet can reduce the risk of heart disease and other related problems.
3. Blood sugar level control
People with diabetes or prediabetes can benefit from a high-fiber diet. Fiber slows the absorption of sugar into the bloodstream and helps control blood sugar levels. This can help reduce fluctuations in blood sugar levels and reduce the risk of diabetes complications.
4. Weight control
Fiber also helps with weight control. Since they keep you full for a long time and fill your stomach, they help to reduce hunger pangs and regulate calorie consumption. A high-fiber diet can reduce the risk of obesity and related health problems.
5. Supporting gut health
Fiber serves as food for the healthy bacteria in our gut known as the gut flora. A balanced intestinal flora is important for optimal digestion, the absorption of nutrients and a strong immune system. A high-fiber diet encourages the growth of good bacteria, thereby helping to maintain healthy gut health.
It is important to promote a balanced diet rich in fiber. The recommended daily fiber intake varies by age and gender, but is generally between 25 and 38 grams per day. By incorporating high-fiber foods into our diets, we can reap the numerous health benefits that fiber offers.