Time to read: 4 min
5 reasons why fiber-rich nutrition is so important
Fibers are essential substances for your body, and a deficiency of dietary fibers can have a negative impact on your health. In this article, we'll discuss the importance of fiber-rich nutrition: what are fibers, and why are they so crucial?
What are fibers?
Dietary fibers (or just fibers) are indigestible carbohydrates naturally present in plant-based foods. These fibers are not digested or absorbed by our small intestine and remain after the digestion of our food.
Many plant-based foods contain a combination of different types of fibers that have various effects on our bodies. Soluble fibers dissolve in water and have a beneficial effect on our metabolism. Insoluble fibers, on the other hand, particularly promote bowel function and regularity..
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Fermentable fibers
Fibers broken down by bacteria in our large intestine are called fermentable fibers (probiotics). These fibers, in particular, ensure smooth intestinal content and promote bowel movements.
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Non-fermentable fibers
Why are fibers important?
Fibers reduce the risk of diseases and have a significant impact on our body and health:
1. Type 2 Diabetes
Fibers slow down the absorption of sugar into the blood, thus maintaining a stable blood sugar level. This lowers the risk of developing type 2 diabetes.
2. Healthy Weight
Fibers provide a feeling of fullness, reducing the likelihood of overweight. People who consume more fibers generally find it easier to maintain a healthy weight.
3. Good for Your Heart
Fibers, especially from fruits and whole grains, have a cholesterol-lowering effect, reducing the risk of cardiovascular diseases. Additionally, increasing fiber intake seems to play a role in lowering blood pressure.
4. Good for Your Teeth
Fibers require thorough chewing, promoting a strong set of teeth.
5. Healthy Digestion
As mentioned earlier, fibers contribute to the body's effective cleansing and promote regular bowel movements. This reduces the risk of constipation and may lower the risk of various digestive disorders.
How much fiber per day?
A healthy diet should include a generous amount of fibers. The general recommendation is to consume at least 14 grams of fiber per 1000 calories per day, but in practice, this can be much higher. A good guideline is to aim for approximately 30 to 40 grams of fiber daily.
Conclusion
Fiber-rich nutrition is a crucial part of a healthy eating pattern and has a favorable effect on your health. The advice is to include a variety of fiber-rich foods in your daily diet.
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