“Many people eat only half of the fiber they need,” said Kelly Monahan, Health Coefficient. Fibers are unknown heroes in our diet. Most of us have a laid back attitude when it comes to painting a picture about ourselves. Many common diseases are caused by a lack of fiber, և we blame other factors ում ignore the fiber. The daily requirement of fiber for adults is 21 to 38 grams. In general, most of us have a lack of fiber in our diet. Let’s deepen the world of fiber, analyze how inevitable fiber is in our diet.
What is fiber?
In the category of basic chemical compounds, fiber belongs to the family of carbohydrates. Grains և their products are the main sources of fiber.
There are two main types of fibers.
- Soluble fiber. It dissolves in blood sugar.
- Insoluble fiber. it does not dissolve in water և cures constipation.
What diseases does a high-fiber diet cure?
According to Monahan, “This powerful nutrient promotes good health in many ways,” and “Cellulose protects against heart disease, type 2 diabetes, colon cancer and diverticulitis.”
The benefits of a high-fiber diet
Adding fiber to your meal can literally change your life. Its hidden benefits are on the jaw. Let’s eat.
Cellulose is probably the only (և known) cure for constipation. Here you have to balance the intake of so much fiber և with very little և. Excess fiber can cause diarrhea, and insufficient fiber can lead to constipation.
Fiber removes cholesterol from your body instead of your veins. Excess cholesterol in the veins is deadly and increases the risk of heart disease. Fiber helps here.
Fiber helps to lighten. It may not make you lose weight overnight, but it certainly works slowly and steadily.
Do you want sweets but are afraid of diabetes? Good news for you. Eat sweat, but never forget to add fiber to keep your blood sugar within optimal limits.
Where to buy fiber?
You do not need to buy fiber, but add to the list the foods that are rich in them. Here are many of them.
Make friends with whole grains.
Be it barley, brown rice, oats, etc. They are all common households, but we did not know they were full of fiber, but now we know.
Breakfast is a very important meal – it can either make or break your day. Why something non-fibrous? Try to start the day with oatmeal or tomato-lentil salad.
Foods that undergo refining lose most of their strength. Whole foods are rich in fiber. Buy food yourself at the grocery store. Avoid buying packaged foods. They are soft, not nutritious.
If you need an urgent dose of fiber, consider adding fiber supplements. They are easily available in the market, can be taken with water, etc.
According to Monahan, “fiber works best when it absorbs water.” The water-fiber duo is a real magic. Water is useful without fiber, but fiber without water is nothing. Water helps a lot.