Representative image. Photo: Collection
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Representative image. Photo: Collection
Fiber is well known for its role in supporting smooth digestion, but its benefits extend far beyond the digestive system. It also supports overall health by maintaining a balanced microbiome, managing weight, and reducing the risk of chronic disease.
A high-fiber diet is associated with lower levels of LDL (bad) cholesterol, and eating enough fiber can help reduce your risk of heart disease, type 2 diabetes, and more, according to a paper published by Harvard Medical School. Research shows that. Certain types of cancer.
understanding fibers
There are two main types of dietary fiber: insoluble and soluble. Insoluble fiber helps keep you full and promotes regularity, while soluble fiber lowers cholesterol and helps regulate blood sugar levels.
Despite these type differences, recent research suggests that we should focus on total fiber intake rather than separating fiber types.
If you’re considering adding more fiber-rich foods to your diet, health experts recommend making these changes gradually. A sudden increase in fiber can cause digestive discomfort such as gas, bloating, and cramps. Gradually increasing your fiber intake over the course of a week while drinking plenty of water will help your body adjust more smoothly.
How much fiber do you need?
A simple formula for calculating fiber intake is 14 grams of fiber for every 1,000 calories consumed. But instead of tracking your daily fiber intake, Professor Eric Lim of Harvard’s TH Chan School of Public Health advises focusing on incorporating more fiber-rich foods into your diet. .
foods rich in dietary fiber
Fruits, vegetables, legumes, nuts, seeds, and whole grains are good sources of fiber.
For those who struggle to get enough fiber from their food, commercially available fiber supplements such as capsules and powders are available, but experts advise against relying on them as a primary source of intake. I’m warning you.
“There is no evidence that they are harmful,” Lim says. “But whole foods should always be your first choice.”
To eat a healthier, more balanced diet, start by adding fiber to your diet and enjoy the many benefits it brings to both your digestion and overall health.
