Fiber is valuable for overall body health, especially for your digestion and bowels. However, in everyday life, many adults do not follow a balanced diet, presenting significant deficiencies in the intake of plant fiber.
Mature women recommendation Adults get between 22 and 28 grams of fiber per day, and adult men get between 28 and 34 grams. It is good to add these percentages from food.
In general, it’s recommended that you get 14 grams of fiber per 1,000 calories, which increases with your total calorie intake for the day.
For 2,000 calories a day, for example, you need about 28 grams of fiber. Unfortunately, it seems that most (90% of women and 97% of men) do not accomplish the desired percentages each day.
Fruits and vegetables are good sources, but 85% of adults do not choose them.
Benefits of fiber
A large meta-analysis of 185 studies demonstrated those who consume enough fiber (between 25 and 29 grams) are about 15% to 30% less likely to develop certain conditions such as colon cancer, cardiovascular disease, stroke, and type 2 diabetes.
Also, scientists claim that there are foods rich in fiber influence has a positive effect on the intestinal microbiome and helps to relieve constipation.
But in this case there is a little misunderstanding. If you suffer from chronic constipation, it’s a good idea to consult your doctor about the recommended amount of fiber be allowed buy, so that swelling and tympani do not occur.
In addition, the study notes that whole grains, which contain higher amounts of fiber, are connected by reducing the risk of certain types of cancer. The appearance of plant fibers is also noteworthy they contribute hour reduction blood cholesterol levels.
Finally, remember that fibrous foods create a feeling of satiety, thereby reducing hunger. For some people, it might be help in long-term weight loss or maintenance.
What if they are missing from your diet?
When you don’t provide your body with the right amount of fiber, you may experience some side effects.
For some side effects include constipation or diarrhea. Others may have difficulty digesting, be hungry often, and therefore gain weight.
In addition, a small amount of plant fiber can go a long way increase risk of colon cancer, cardiovascular problems, stroke or type 2 diabetes.
Therefore, it is very important to follow a balanced diet that will provide you with the necessary nutrients every day energy helps you feel good mentally and physically.
Make sure you eat legumes, fruits, vegetables, and whole grains often and in sufficient amounts.