Many people are now worried about their physical health. They commonly ask questions like what type of foods to eat and which ones to put aside? For certain in maintaining a healthy lifestyle, it is necessary to make adjustments in the dietary plan. If you haven’t included fiber in your diet, then now is the time to do so.
If there is one food item that people frequently exclude from their diet then that happens to be fiber. A major chunk of the population fails to realize why this essential nutrient is needed by our body. A good portion can help fight severe complications like strokes and type 2 diabetes.
Why is fiber needed?
Generally, people used to think that fiber is not required by the body. It was considered to be an unnecessary part of the diet since it was not digested by our system. Which really meant that it was simply excreted out from the body. Now you need to put this misconception aside and look forward to what research studies have stated.
Well firstly, fiber provides bulk to your feces and you might know this through your biology textbook. For certain that is the case and people lacking fiber in their diet increase their chances of constipation.
Moving on, new findings published in The Lancet Medical Journal have revealed other added advantages of fiber. The research was spread over 185 studies and around 60 clinical trials were conducted to arrive at the final result.
The sample was drawn for 1000 people who shifted from a lower fiber diet to a higher one. Their blood samples were collected and observed after every three-week interval.
The results revealed that people living on high fiber diet had lessened their chances of heart disease and Type 2 Diabetes. Such a diet was also known to be beneficial in fighting bowel cancer.
The gist of the study is that fiber should be an essential part of our daily diet and you need to imake it part of your life.
How much fiber to eat?
You will now wonder whether you are getting enough of fiber? Subsequently, you would want to know about the food items loaded with this nutrient.
Nutritionists have long debated on the recommended daily amount. However, they have been able to develop a consensus on 25g per day. Yet, even exceeding 30g can continue to yield benefits for the body. What is important at the end of the day is that you do obtain it from any source whatsoever.
If 25g doesn’t seem a lot then you should know that about 90% of the global population lives on less then 20g of the recommended amount.
Fortunately, there is a long list of food items you could resort to, for fulfilling your daily requirement.
All fruits and vegetables are loaded with fibers. Next, to them, come the breakfast cereals and bread. For a more healthy option, you can consider eating beans and lentils,
The following table highlights how much of this nutrient is contained in different food items.
|Food Item||Amount of Fiber|
|A slice of brown bread||2g|
|A half cup of oats||9g|