Many suffer from a lack of fiber, due to the spread of modern diets such as the “keto” diet, intermittent fasting and the low carbohydrate diet, which in most cases ignore certain categories of fiber-rich foods. or severely restrict the amount of food eaten, according to a report by the cycling website.
Things get worse when certain food products are vaguely advertised as “made with whole grains”, for example, on any item containing any amount of whole grains. However, the percentage of fiber in different whole grain products should vary between 3.5% and 18%, which means that they contain between only 0.5 grams of fiber and almost 3 grams of fiber per serving. So be sure to select products that contain at least 3 grams of fiber per serving, and even better, 5 grams of fiber per serving.
The Importance of Fiber
The United States Food and Drug Administration (FDA) defines fiber as a type of carbohydrate that is not easily digested in the small intestine. Plant foods, fruits, whole grains, nuts and legumes contain natural fiber.
When it comes to how much fiber to consume, the US Dietary Guidelines suggest the ideal amount of fiber based on daily calorie consumption, i.e. for every 1,000 calories, 14 grams of fiber should be consumed. The general recommendation for women is 25 grams of fiber per day and for men, 38 grams of fiber per day.
3 types of fibers
There are 3 types of fibers:
• Insoluble fibre, which speeds up the work of the digestive system so food and waste can move more quickly.
• Soluble fibre, which absorbs water like a sponge, and in turn hinders the absorption of fats and cholesterol in the body and helps control blood sugar.
• Functional fiber is essentially a fiber supplement. This type of fiber is extracted from natural sources and then injected back into foods or powders.
Dietitian Kathryn Brooking recommends eating more of the first two types of fiber than the third “because fiber is readily available in so many delicious and varied foods” and for its multiple health benefits that promote whole-body health. . Many studies and scientific journals have concluded that fiber consumption helps reduce the risk of chronic diseases such as cancer, diabetes and heart disease. Not only does fiber help fill you up, it also helps promote gut health.
Fiber Deficiency Symptoms
A lack of fiber in the diet causes a person to suffer from:
• Irregular stools
• Blood sugar fluctuations
• Not feeling full after eating meals
• Increased risk of hypercholesterolemia
• Increased risk of developing high blood pressure
• Low levels of gut microbiome, which can affect the immune system, skin, and mood
• Increased risk of developing type 2 diabetes
7 fiber-rich foods
Nutritionists recommend eating fiber-rich foods gradually, while making sure to drink plenty of water. You can start by adding one serving of fiber-rich food to one meal a day, then gradually increase based on endurance. of each one. Experts explain that eating too much fiber without enough fluid can lead to constipation, bloating, or abdominal pain.
Legumes, including beans, lentils, chickpeas and cannellini, are high in fiber and protein. It can easily replace meat.
2. Nuts and seeds
Nutritionists say “Nuts and seeds are not only a good source of fiber, but they’re also packed with vitamins, minerals and healthy fats.”
In addition to their rich vitamin C content, berries of almost every type lead the fruit category in fiber content. Berries fill you up, whether eaten over oatmeal, as a smoothie, or as a standalone snack.
Pears contain high levels of fiber and lots of vitamins and can be eaten as is or cooked with a sprinkle of cinnamon.
5. Whole grains
Nutritionists recommend eating whole wheat bread instead of potato bread, whole wheat pasta instead of regular pasta, brown rice or quinoa instead of white rice. Oatmeal is also a smart choice for breakfast because it’s high in whole grains and fiber.
Avocados are famous for their healthy fats, but they’re also a surprisingly good source of fiber.
Bananas are an important source of potassium and fiber. Green and yellow bananas can be purchased to ripen at different rates throughout the week. Experts advise peeling bananas, cutting them into bite-size pieces, then freezing them for later use to thicken smoothies or puree them into a “nice cream.”