Many people don’t think they should be getting enough fiber, and let’s face it, most of us have no idea how many grams of this plant component we eat in a typical day.
And guess what? We’re not even close to meeting the recommended intakes of 20 to 35 grams per day for healthy adults (25 grams per day for those consuming 2,000 calories per day, for example, and 30 grams per 2,500 calories per day) .
We get this plant component from unprocessed foods, such as fruits, vegetables, whole grains, nuts, seeds, and beans, and most people don’t exactly load their plates with these foods.
Why do we need fiber?
It’s hard to believe that something we can’t even digest can be that good for us. A high fiber diet has been shown to lower blood cholesterol levels and prevent constipation. Foods rich in this plant component also tend to contain more nutrients and fewer calories, digest more slowly and help us feel full sooner.
But that’s just the beginning of the fiber story, these are other benefits it can offer us:
- The more rubbery and gelatinous type of fiber (such as that found in oats, bread, cereals, and the inside of legumes) lowers blood cholesterol levels and helps normalize glucose and insulin levels in the blood. blood (important in preventing heart disease and type 2 diabetes).
- The type of fiber (such as that found in wheat bran, strawberry seeds, and apple and legume skins) helps mobilize the interior of the large intestine. This promotes regular bowel movements and prevents constipation.
- A recent review of studies indicated that a diet high in carbohydrates and low in fat (including recommended amounts of fiber) may be beneficial in treating people with syndrome X , an insulin-resistant condition related to obesity.
Foods rich in fiber help prevent diverticulosis. They help reduce the formation of intestinal bags (diverticula) by adding volume to the colon, so less strong contractions are needed to mobilize the remains inside. - It can reduce the risk of colorectal cancer. People who normally ate little fiber and suddenly doubled their intake through smarter food choices could reduce their risk of colon cancer by 40%, according to research including data collected from 10 European countries.
- Fiber (from whole grains, vegetables, and legumes) can have protective effects against breast cancer.
- Diets rich in this plant component help reduce the epidemic of type 2 diabetes , in part by improving insulin sensitivity. Foods rich in fiber are also important sources of micronutrients, which is why it is best to focus on whole foods rich in this plant component, not just in pills or supplements.
