Fiber is a commonly overlooked nutritional component, but plays an essential role in overall health.
Not only does it support the digestive system, fiber is also closely related to cardiovascular disease, weight, immunity and brain function. However, most of us do not get enough fiber every day, according to the Indian Express.
Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard and Stanford, recently shared 7 important truths about fiber on his personal page.
This information was further analyzed by Dr. Adithya V. Naragund, senior consultant in gastroenterology and geared surgery at Cytecare Hospital (Bengaluru, India) for readers to understand more deeply.
1. Most people are lacking in fiber without realizing it
About 95% of Americans do not get enough fiber, similar to India and many other countries. Industrial and refined diets make the digestive system ineffective, easily causing constipation, sugar cravings and prolonged hunger.
2. Fiber also feeds gut bacteria
Prebiotic fiber is the food for thousands of billions of beneficial bacteria in the intestines. When properly nourished, the gut microbiome not only aids digestion but also regulates mood, immunity and the ability to cope with stress.
3. There are two types of fiber
Soluble fiber helps reduce cholesterol, control blood sugar; while insoluble fiber supports bowel movements and increases stool volume. Both are necessary to maintain intestinal balance.
4. Fiber helps reduce belly fat without counting calories
Consuming about 2530g of fiber per day helps you feel full longer, limits snacking and improves metabolism. This is a natural way to effectively reduce belly fat.
5. Supplement slowly if you don't want bloating
Increasing your fiber intake too quickly can cause discomfort. Supplement gradually, combined with drinking enough water and moving gently to help the body adapt well.
6. Not only vegetables have fiber
Lentils, oats, chia seeds, corn burns, shellfish... are all rich sources of fiber. You don't have to eat salad every day to increase your fiber intake.
7. Fiber is often overrated for long-term health
Fiber is a key factor in preventative health, from reducing cardiovascular risk, supporting cognition, to building a healthy microbiome. This is why you should care about fiber from today.
