Dietary Fiber

Dietary Fiber <Fiber Rich Foods>

There are many ways to eat fiber-rich foods, whether it is in a vegetable or fruit bowl or as an ingredient on bread and crackers. But most people know that fiber helps us stay fuller for longer periods. Most plant-based diets have very low rates of fiber.

Dietary Fiber <Fiber Rich Foods>

People eat 5.5 grams per day (or around 22 teaspoons) of food or beverages. However, that is only about one-quarter of the daily recommended daily intake for adults. It means that 1 glass of milk is filled with more than 70 percent water. This will need to be replaced with either raw fruits and vegetables, whole grains, unsweetened dairy alternatives, seeds, nuts, and whole wheat bread.

Dietary Fiber <Fiber Rich Foods>

Dietary Fiber has been recognized as a key component of overall health, but it is also known to play other functional roles in our bodies- improving insulin sensitivity, blood pressure, heart health, reducing cholesterol, gut health, and digestion issues.

Dietary Fiber <Fiber Rich Foods>

Here are some reasons why fiber is so important:

1. Improves digestive health and prevents constipation

A diet high in fiber can prevent constipation because fiber absorbs water from the intestine into your stool. One cup of yogurt contains about 2.9 grams of fibers, the equivalent of about 4 tablespoons of apples. The same goes for your colon. Not one ounce of fiber is absorbed by your colon, but each spoonful of yogurt provides nearly 7 grams. If you want to make sure you retain enough fluid, you should aim to drink several glasses of water every day. You may notice that you feel bloated when you don’t drink enough fluids. When you’re not able to get an adequate amount of water, you lose weight by feeling bloated, which leads to poor quality of life. You can add fiber to breakfast cereal to help improve digestion, too. Foods that contain fiber and vegetables are often good sources of fiber. Eating these foods regularly is recommended for digestion, especially if you struggle with diarrhea.

2. May reduce risk of certain cancers

Eating foods rich in fiber is associated with lower odds of cancer, including colon and stomach cancers. Even those who consume small amounts of fiber in their diet have a lower risk of colon and breast cancer. Eating fruits and vegetables has a direct effect on cancer cells through phytonutrients and antioxidant compounds called EGCG. These compounds are linked to cancer prevention by fighting against inflammation. Phytonutrients in apples, pears, blueberries, leafy greens, beans, kale greens, and whole grains work in synergy to protect cells and prevent cancer. Studies have shown that eating fiber and antioxidants lowers the risk of developing prostate, lung, colon, and breast cancers. Some studies show that fiber doesn’t seem to affect cancer risk in men. People should aim to include 6.3 grams per 1 1/2 cups of mashed potatoes or 3.5 grams per 1-cup serving of rice in their diet.

3. It May benefit your gut health and keep you healthy

Your intestinal microflora is essential to maintaining a balanced microbiome and promotes healthy gut bacteria. When your intestinal flora is healthy it allows your gut bacteria to thrive, which protects you against illness by preventing infection and reducing inflammation. When your intestines are healthy, you are less likely to fight off infections and are more likely to live longer than those who have unhealthy microbiomes. Plus, fermented foods tend to promote beneficial bacteria inside your gut, which works like a natural anti-inflammatory treatment for conditions such as arthritis.

4. Promotes weight loss

Your body begins to use its fat as energy when we start digesting foods containing fiber. Fiber and a healthy gut can help maintain the balance and nutrients needed for a full stomach and help you control how much body fat you store. Fruits and vegetables are loaded with fiber, and they can help you move more efficiently and burn calories than refined carbohydrates. And since your gut creates a barrier between your food and your intestinal tract, it plays an important role in regulating your body size. Aim to eat 5–7 servings of fruits or vegetables a week. Include these fruits and veggies along with whole grains, lean protein, leafy greens, and water.

5. Tends to be better for you after you recover from surgery

Surgery or other illnesses can cause bloating, gas, and indigestion. A large number of patients who experience these problems after a surgical procedure do so because of fiber. For instance, many common complications associated with bowel surgery like GERD, diverticulosis, leaky colons, and anal warts result from high levels of fiber in the bowels. So, incorporating more fiber into your diet may be beneficial when recovering from any digestive problems.

6. Can help you live a long time

Most Americans suffer from chronic diseases like diabetes, osteoporosis, and high cholesterol. These conditions can lead to serious health problems and long-term medical costs. While lifestyle changes such as weight management and physical activity have helped in lowering these risks, people still face multiple issues related to these conditions. Studies have shown that eating fiber has improved blood sugar levels and blood pressure in diabetics by reducing harmful fats and increasing fibers found in fiber-rich foods. Plus, fiber can help prevent constipation, and fiber can lower the risk of heart disease. If you need to lose weight, fiber can help you eat fewer foods. Drinking plenty of water allows your body to flush out toxins from waste, which can lead to weight gain. Add fiber to meals, and you will become less bloated and have a normal appetite.

7. Supports brain function

Studies indicate that there are lots of ways to make someone smarter, Research shows that children who eat greater quantities of fiber and get vitamins and minerals from animal sources also improve their short-term memory speed and learning. Researchers have also found that children whose families eat more fiber and consume larger amounts of other foods are better suited to develop language skills, and their vocabulary ranges from ages 10 months to 18 years. Children who need additional cognitive support have higher numbers of hours lost during school. Adding fiber to a child’s diet can provide not only help with weight loss but also boost their brainpower, which can help you stay focused and alert all day.

8. Protects you when you age

If you’re looking for a reason to get up early in the morning, adding fiber to your diet may increase satiety. Not only will this decrease hunger and promote weight loss, but it can also help keep your bones strong and healthy. Fiber is a vital part of a well-balanced diet because it increases muscle mass and metabolism. When your body produces extra calories, it is stored as fat. According to Harvard Health Publishing, about one-third of your body weight is fat, and around 20% of your body is muscle. Because muscle builds and burns more calories than fat, you end up losing water weight each month. You also tend to live longer as muscle is worn out, so eating more fuel-giving foods and eating your whole grains is key to keeping your body healthy. According to the American Heart Association, “eating at least six servings of fiber per week may reduce your risk of serious cardiovascular events and death by 11%, according to a study published in October 2017. Fiber keeps you feeling full for longer, and increased satiety can result in less overeating at dinner. The American Heart Association recommends that people over 65 years old who weigh over 125 pounds eat 30 grams of fiber every day, while obese individuals should eat no more than 17 grams per day. Aim for 12 to 31 grams per day.

9. Helps you sleep better

There are few things that contribute more to a person’s mood or stress than sleep. If you are tired or anxious you may suffer from insomnia. Poor sleeping habits can increase the incidence of depression-like symptoms, like fatigue, irritability, and sadness. Many Americans think that eating carbohydrates causes sleeplessness, but fiber fights both sleeplessness and fatigue by limiting calorie consumption. Weight loss research shows that a high fiber diet can help keep your body properly energized for the next day. Keeping your body properly fueled is the first step toward making it possible to take advantage of sleep and stay in shape all day without leaving the bed. Aim to eat three to five snacks throughout the day and snack at least once. To help give yourself a boost, try drinking green tea after having breakfast, guacamole before lunch, or eating blueberry pancakes after dinner.

10. Keeps teeth and gums healthy

Research has shown that those who frequently eat breakfast have lower plaque buildup and gum decay than those who don’t eat at least two or three meals throughout the day. Additionally, dentists see evidence of tooth and gum tissue thinning as plaque and gum bacteria build up. Brushing your teeth throughout the day can also help remove plaque and help prevent plaque build-up. Regularly brushing your teeth will help keep your teeth clean and healthier, which may ultimately improve your general health and help keep your smile looking bright. Do not brush until you have reached the whitest color or after the last tooth for best results. Use fluoride mouthwash to remove stains and plaque from your mouth. Fluoride can also wash away stains from your bedding and clothes as well as bacteria from your skin, hair, and nails. Eat nuts and dried fruits that contain fiber. Aim for 10–12 almonds and 8oz dried fruits and vegetables per week. Almond is a great source of fiber. Almonds and walnuts are high in healthy monounsaturated fats. Walnuts also are packed with nutritional fat. Walnut meatballs and ground turkey are good.

Dietary Fiber <Fiber Rich Foods>