Except translation, this story has not been edited by achinews staff and is published from a syndicated feed.
2 days agoAuthor: Gaurav Tiwari
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Indian According to a study by the Dietetic Association, 7 out of 10 people in India face digestive problems. Most of these people suffer from problems such as constipation, diarrhea and irritable bowel syndrome.
One of the main reasons for this is a lack of enough fiber in the food. According to a study by Protein Foods and Nutrition Development Association of India (PFNDAI), about 69% of people in India consume less fiber than what is required in their daily diet. Because of this their gut microbiome is affected. Leads to digestive problems and diseases.
According to the American Food and Drug Administration, if a person eats 2000 calories a day, then for good health it is necessary to have at least 28 grams of fiber.
so today ‘health record’ I will talk about fiber. You will also learn that-
- How much fiber should one eat each day?
- What happens if you eat enough fibre?
- What happens if you eat less fiber than you need?
- Which foods contain the most fibre?
Why is it important to have enough fiber in the diet?
We need a balanced diet to stay healthy. It should contain carbs, protein, fiber and fat. In the last few years, people have become aware of the use of protein, but there is still not enough fiber in their food plate.
You must have heard elders say that the root of all disease is our stomach, if it is fine then everything is fine. What he says is absolutely correct. According to a study published in the well-known journal ‘Nature’ in September 2021, gut microbes have a direct link with the immune system. Due to their imbalance, our immune system is affected, which can lead to many diseases.
How much fiber should we eat each day?
If we want to keep our gut microbes happy and maintain good health, we have to eat fibre. Dietary associations around the world have varying opinions about how much fiber should be consumed each day, but most associations recommend eating 25 to 35 grams of fiber each day.
In a daily diet of 2000 calories, 28 grams of fiber should be eaten. If someone eats more calories than this then the amount of fiber will have to be increased as well.
Fiber prevents heart disease and cancer
We should also take care of the presence of fiber in our food along with proteins, carbs and fat. It is our immune system’s best friend and the favorite food of good gut microbes.
Eating fiber supports good intestinal health. With its help, food moves easily in the intestines without sticking. This keeps the digestive system healthy. There is no problem of any kind of inflammation in the intestines. The biggest thing is that it keeps cholesterol level under control and heart health remains good. The blood sugar level also remains balanced. What other benefits there are from this, see in the graphic below.
What happens when there is a lack of fiber in the body?
Because there is not enough fiber in the food, the balance of the microbiome begins to be disturbed. The number of good gut microbes decreases and bad microbes increase. Because of this the immune system weakens and many diseases spread.
Due to lack of fiber, the problem of constipation increases and the stomach is not cleaned. Good gut bacteria are not fed. In such a situation, they start eating the outer mucus layer of the intestines. This causes inflammation, which can cause many types of stomach-related infections and diseases.
Long-term low fiber intake can increase cholesterol levels and increase the risk of heart disease.
What things are high in fibre?
To get enough fiber in food, you can follow the Mediterranean diet. In this regard, eating junk food like pizza, burger is strictly prohibited. In the Mediterranean diet, we must include things obtained from trees and plants in our food. Nature always takes care that whatever we eat should have enough fiber in it. This aids digestion and keeps the gut microbiome healthy.
Therefore, for sufficient fiber in our dinner plate, we need a salad made of fruits and vegetables. Banana, carrot, turnip, tomato, sweet potato and broccoli contain plenty of fibre. There is plenty of fiber present in most fruit and vegetables. If these things are included in our food plate then there is no need to worry much.
However, there is a list of fiber rich foods. If you find it difficult to eat a lot of fruit and vegetables every day, then you can get enough fiber by including them in your diet.
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(Except translation, this story has not been edited by achinews staff and is published from a syndicated feed.)
source link https://www.bhaskar.com/lifestyle/news/fiber-rich-diet-health-benefits-ideal-intake-deficiency-effects-133760635.html
