01/4Why fiber is good for you?
Diet trends may come and go but fiber is a forever in all diets. Fiber, also known as roughage or bulk is found in all plant foods including fruits, vegetables, nuts, grains, and seeds. It is a type of carbohydrate that our body can’t digest. Now you will be confused about why do we need fiber if it’s indigestible? Unlike most carbohydrates, fiber doesn’t break down into sugar molecules. Instead, it regulates the body’s use of sugar, helping to keep blood sugar and hunger in check. Your fiber intake is a good gauge for your overall health quality. But does this mean you should keep on gulping cereals all day?
02/4How much fiber do you need in a day?
The optimal amount of daily fiber intake varies depending on the person’s age and sex. While studies recommend that we should aim for at least 14 grams of fiber for every 1000 calories we consume in a day. For women, 25 grams of fiber daily is optimal while men’s body requires 30 to 38 grams of fiber daily. For many people, it can be a challenge to get the required amount of fiber because most of us follow the American diet of chemically processed foods. However, added fibers in the form of supplements and nutrition bars are not the best way to boost your fiber intake. Therefore, the type of fiber you consume matters. Researchers have found that consuming plant-based foods can help you reach your fiber goals and give you healthy fat, proteins and minerals boost.
03/4Tips on increasing your fiber intake
As you know that only plant-based foods help, therefore, it is necessary to opt for a vegan or vegetarian diet. Try having oats, quinoa, cornflakes or berries and nuts as breakfast. Snack on boiled vegetable salads or fruits rather than chips and chocolates. Eat whole grains like brown rice instead of white rice, bread and regular pasta. Swap your cheese sandwich with a fresh vegetable sandwich. It is also advised to eat an ounce of almonds daily because almonds are high in fiber content. Also, make sure you are drinking plenty of water because fiber needs water to help it flow through the intestine and regulate bowel movements.
04/4Can you eat too much fiber?
No doubt fiber rich diet prevents you from chronic diseases such as diabetes and heart problems. But this doesn’t mean that you should go fiber crazy. Too much fiber can do more harm than good to your health. Consuming a lot of fiber can cause constipation, bloating or gas problem. It can also result in diarrhea or abdominal cramps. Moreover, there is another problem in consuming too much fiber. Fiber can actually bind with other minerals like calcium, zinc, and magnesium in your body and prevent your system from absorbing them. Therefore, it is necessary to rationalize your fiber intake. If you are consuming less of fiber then start your intake slowly because your digestive system may need time to adapt.