The importance of eating enough dietary fiber

“Maybe you’re not getting enough fiber”

The importance of eating enough dietary fiber for health benefits explains why so many people in the United States lack an adequate fiber intake. Despite the well-established advantages of high-fiber diets, including healthy digestion, extended life, and reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer, surveys indicate that a small percentage of Americans meet the daily recommended servings. Eat fiber.

Between 2015 and 2018, only 4 percent of men and 12 percent of women met the recommended fiber intake, which ranges from 21 to 38 grams per day based on age and gender. This deficiency is partly due to modern food processing, which removes much fiber from foods. The article also highlights that our ancestors likely consumed much more fiber than we do today, with some groups of modern hunter-gatherers estimated to have finished up to 100 grams of fiber per day.

What is dietary fiber and how does it affect the body? Thread, a carbohydrate that your digestive system can’t break down, has different shapes and affects the body differently. Some forms create a gel-like substance that slows digestion, stabilizes blood sugar levels, and lowers cholesterol. Others nourish the gut microbiome, contributing to a healthy gut microbiome, while some add bulk to prevent constipation.

Several studies indicate that high-fiber diets have many health benefits. People who consume more fiber are less likely to develop type 2 diabetes, colorectal cancer, and coronary heart disease. In addition, high-fiber diets can lower blood pressure, cholesterol levels, and body weight.

Increasing fiber intake can be achieved by incorporating a variety of whole or minimally processed plant foods into the diet, such as legumes, whole grains, nuts, seeds, fruits, and vegetables. The article advises increasing your fiber intake gradually to avoid digestive discomfort, and it is recommended that you drink plenty of water during this process.

For those who struggle to meet their fiber goals through whole foods alone, a fiber supplement is suggested. It is recommended to choose accessories that contain multiple types of fiber to get the most health benefits. However, individuals with specific concerns or those taking medications should consult their healthcare providers before starting a fiber supplement.