Eating fiber is the key to health. Unfortunately, Americans do not consume enough fiber, preferring fast food products that do not contain fiber. The World Health Organization recommends you consume 400 grams of high fiber food per day. This serving of vegetables, fruits, berries gives you 25-30 grams of fiber. It is the required dose to keep your gut healthy.
As a rule, fiber is found in foods of plant origin. Even though fiber is not digested by the body, the intestines use it for their work.
You should consume both soluble and insoluble fiber to ensure proper bowel function.
Each fiber has a different function to improve your body’s performance.
Soluble fiber:
- normalizes blood sugar
- blocks and lowers total cholesterol levels,
- reduces rice heart disease,
- prevents bile from stagnating and helps remove it from your body,
- enhances satiety and satisfies hunger,
- feeds the good bacteria in your gut.
Insoluble Fiber:
- stimulates the intestinal wall to produce mucus and fluid,
- has a laxative effect,
- prevents constipation,
- improves gut health.
If you want to have a healthy gut, you should eat foods such as whole grains, bran, corn, nuts, fruits, and vegetables.
A healthy gut improves many of your body’s systems. Also, the level of your immunity depends on your gut. Inflammatory processes provoke the emergence of a pathogenic environment in your intestines, which leads to a decrease in immunity. Therefore, if you often get colds, then perhaps the reason for this is a violation of the intestines.
Fiber is food for healthy bacteria in your gut. Therefore, its use helps the multiplication of these bacteria. The predominance of these bacteria reduces chronic inflammation.
Doctors recommend to their patients consume enough fiber to strengthen immunity, daily bowel movements, and reduce appetite.
Despite the benefits of fiber, it has side effects such as bloating, gas, and abdominal pain.
If you haven’t eaten fiber before this day, don’t start consuming large amounts of it right away.
Scientists say that eating different colored vegetables and fruits every day increases your chances of getting the fiber you need.
If your portions of food do not provide you with the necessary fiber, you can use special supplements. That being said, you shouldn’t expect a miracle from synthetic supplements. They can help you get rid of constipation, but natural food is the best option. You must remember that consuming fiber supplements requires drinking water. If you do not drink water, fiber does not increase in volume. Thus, it does not fulfill its function. Also, only your doctor can prescribe fiber supplements for you.
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