Fiber is explained as a non-digestible carbs found in foods. It is that type of carbohydrates that help to maintain your digestive system healthy. To fulfill your daily fiber requirements, the best way is to consume a variety of plant-based foods every day. In simple words, we can define dietary fiber as the nutrients that are not digested by gastrointestinal enzymes but plays an important role .it offers many health benefits counting reducing the risk of diabetes and heart disease. The best nutritionist in Mumbai says it is very important for people to understand why they cannot fulfill their daily fiber requirement even if they eat fruits and veggies. you should eat healthy but should also know how much fiber your body needs and how can you fulfill the requirement. There are many types of fiber
1. Soluble fiber
This type of fiber helps to slow the emptying process in the stomach and helps to feel full for a long time. These types of fiber are in veggies, fruits, oats, legumes, and barley. It dissolves in water and helps to lower glucose levels and cholesterol.
2. Insoluble fiber
This type of fiber helps to absorb water and to soften the contents of your bowels. This type of fiber is in nuts, cereals, whole-grain breads and fruit, and vegetable skins. It does not dissolve in water and help food to move all through the digestive system smoothly.
3. Resistant starch
This type of fiber is not digested by the small intestine and proceeds automatically to the large intestine; it helps to improve bowel health and found in ripe bananas, rice, cooled potatoes, and undercooked pasta.
Recommended fiber intake
As per the best nutritionist in India in women daily amount of fiber intake should be 25 g, and in men, it should be 38g. People with more than 50 years of age the fiber intake in women should decrease up to 21 g and in men 30g. Find out your body’s fiber needs, and by keeping it in mind, they recommend foods that contain both soluble and insoluble fiber. Below we have listed foods rich in fiber:
• Beans, pulses, and peas
• Potatoes with skin
• Seeds and nuts
• Vegetables like carrots, sweet corn, and broccoli
• Whole grains cereals, bread, oats, pasta, barley, and rye
• Fruits including melon, oranges, berries, and pears
Tips to increase fiber intake
• If you want to consume fiber in an appropriate quantity, then you should eat whole fruits and should avoid fruit juices.
• To get fiber, to choose brown rice and whole-grain products and avoid white rice, pasta, and bread.
• Consume cereals in breakfast as it has a whole grain.
• To increase your fiber intake, you should avoid crackers, chips, chocolate bars, and chips should include raw vegetables.
• Consume potatoes with skin in the form of salad.
Health benefits of fiber
Fiber is one of the essential nutrients that should be taken in the appropriate quantity. According to many health experts, fiber reduces the risks of many severe health conditions counting constipation, diabetes, heart disease, and diverticular disease, as well as colon cancer. Below, are some health benefits that fiber offers?
• Lower risk of heart disease
Dietary fiber intake will help you to reduce the risk of heart disease; it also lowers the risk of metabolic syndrome, which includes many factors counting excess weight, high blood pressure, high insulin, levels, and low levels of HDL i.e., the good cholesterol.
• Reduce the risk of diabetes
According to the best nutritionist in Delhi, consuming a low fiber diet can lead to an increase in blood sugar, and that is the leading cause of diabetes. Fiber reduces this risk. Many nutritionistsuggests that a high fiber diet for people who want to manage their diabetes. People who consume a high fiber diet have less chance to have type 2 diabetes and also maintain unhealthy body weight easily.
Fibers relieve constipation, which is considered as the common gastrointestinal problem.
• Protect bowel cancer
Fiber protects against bowel cancer as it increases stool size, dilutes contents, and lets them moves faster all through the gut. There are many types of fiber that help gut bacteria produce useful chemicals. Not only bowel cancer it prevents your body from certain cancers as fiber has anti-cancer effects.
• Increase good bacteria
A high fiber diet helps to increase good bacteria in your gut and increase production to substances that are protective like short-chain fatty acids. These fatty acids are linked with obesity and prevent you from chronic health issues also.
• Weight loss
A high fiber diet helps you to achieve your weight loss goals as they are more filling and make you full for a long time. Consuming soluble fiber helps to turn off hunger hormones and increase the hormones that sense fullness. It is recommended that a high fiber diet for people who want to lose weight in a healthy way.
• Helps to maintain a healthy weight
A high fiber diet to maintain body weight as people who avoid fiber-rich meals tend to gain weight faster. Fiber, especially soluble fiber, should be consumed to maintain your body weight effectively.
Fiber has many health benefits and also has many medicinal effects that reduce as well as prevent many common diseases. It can help you live longer as it improves and to avoid health conditions counting obesity, diabetes, high cholesterol, and many digestion problems. However, when you follow a high fiber diet from a low fiber diet, your body can react in a different ways like increased wind and abdominal pain, but all these problems go with passing the time. The best way to add fiber to your diet is through natural food sources and not through fiber supplements. So a high fiber diet will help you to keep your digestive system healthy. When you are on a high fiber diet, you should drink plenty of water as if you will not stay hydrated; it can cause constipation and discomfort.