Fiber's benefits and what foods it's found in: Tips from coach
Illustrative photo (Freepik)
To maintain health and avoid health issues, it's essential to eat properly. Everyone's diet should include fiber, which provides many benefits, according to coach Yurii Popko.
What to eat to stay healthy
Most gastrointestinal (GI) problems are related to people not consuming enough healthy foods.
In particular, the following issues are addressed:
- Gallstones
- Constipation
- Bloating, flatulence
- Gut flora imbalance
- High levels of bad cholesterol
- Atherosclerotic plaques, cardiovascular diseases
It is well-known that a diet should consist of the following nutrients:
- Proteins
- Fats
- Carbohydrates
- Fiber
Fiber or dietary fibers should be part of the daily diet if a person wants to stay healthy.
Proteins are broken down into amino acids by the body. Fats into fatty acids and water, and carbohydrates into glucose molecules.
Fiber belongs to the carbohydrate category, but our digestive system cannot break it down, and it serves as food for the bacteria living in the intestines.
This, in turn, improves gut flora. However, if we frequently consume large amounts of foods such as pastries, pasta, and sweets, it creates a pathogenic environment where viruses, bacteria, and fungi thrive.
The amount of fiber in the diet directly impacts immunity, GI function, and overall body health.
Fiber plays a role in stool formation and affects the speed of its passage through the digestive tract, lowers blood cholesterol levels, normalizes the composition of the gut flora, and has a prebiotic effect.
How fiber affects the body
Primarily, fiber affects body weight. Not because it has a magical fat-burning effect, but because it provides a feeling of fullness by swelling in the stomach.
"When the stomach is full and food presses against its walls, we feel satiated and stop consuming calories, which reduces the likelihood of overeating. Satiety comes faster, and you'll stay full longer, reducing the number of meals," the report says.
When a person consumes sweets or simple carbohydrates, they get calories that provide quick energy but don't satisfy hunger for long. So, within half an hour, you'll feel hungry again.
The expert recommends adding fiber-rich foods to such meals to lower the glycemic index of the dish.
Therefore, every meal should include a plate of vegetables and greens.
Where to find fiber
Fiber can be found in whole grains, such as long-cooking oatmeal (unprocessed) and brown rice, which is unpolished and contains fiber and minerals in its husk.
Look for whole grains that take at least 20 minutes to cook. Choose a variety of nuts and seeds, though these are also rich in fats.
The ideal source of fiber is vegetables and greens. Next are berries, which contain little natural sugar, and lastly, fruits, which have more sugar, so they should be consumed in moderation.
Also, legumes like lentils, beans, and chickpeas should be included. Mushrooms also contain fiber, as they are almost indigestible.
Daily fiber intake
For the healthy functioning of the body, the recommended daily fiber intake is:
- Children: 15-20 g per day
- Women: 25-30 g per day
- Men: 35 g per day
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
