Fiber intake is as important as any other nutrient
When it comes to health, people
often worry about their daily vitamin and mineral intake. You will
rarely find someone concerned about the amount of fiber
they consume, except one certain occasion like when suffering from
digestive issues. The thing that we do not realise is that eating fiber
is as important as any other nutrients.
In general terms, fiber is
a type of carbohydrate found naturally in plant-based foods that our
body can't digest or absorb. Dietary fiber, also known as roughage, is
best for human consumption. Found commonly in fruits, vegetables, whole
grains and legumes, dietary fiber is quite helpful in preventing and
providing relief from constipation. Besides, foods containing fiber can
also help to maintain a healthy weight, lower your risk of diabetes,
heart disease and some types of cancer.
The ideal intake of fiber
As per a study published in the Journal
Lancet, every individual must consume 25–29 grams of fiber daily. The
study was carried by a commission appointed by the World Health
Organization (WHO), which aimed to develop new guidelines for dietary
fiber consumption. The study also revealed which carbs protect the most
against non-communicable diseases and help manage a healthy weight.
The study
For the study, the researchers examined
the data of 185 observational studies. The studies analysed took place
over 40 years. It was found that people who consumed more fiber are
15–30 per cent less likely to die prematurely as compared with those who
eat the least fiber.
Eating fibre-rich food can lower the risk of heart disease, stroke, type 2 diabetes, and colon cancer by 16–24 per cent. So, to stay healthy and live long include whole grains, vegetables, fruit, and pulses, such as peas, beans, lentils, and chickpeas in your diet.
Different types of fiber
There are two types of fiber both play a crucial, yet important role in keeping you healthy.
Insoluble fiber: The insoluble one does not dissolve in water and adds bulk to the stool, preventing constipation.
Soluble
fiber: Soluble fiber absorbs water and forms a gel-like substance in
the digestive system. This may help to lower cholesterol levels and
regulate blood sugar levels in the body.
Benefits of eating fiber
There are multiple benefits of eating fiber daily. Some of them are as follows:
Dietary fiber prevents cardiovascular issues and reduces blood pressure.
Fiber helps to keep the gut healthy. Eating fiber allows smooth bowel movement.
Fiber can decrease the process of absorption of sugar by the body, helping to prevent blood sugar spikes after meals.