A recent study made on Canadians is showing that even if the fibers are essential for our body and in our life, people are not consuming enough. The survey shows that Canadians are consuming only half of the recommended amount of fibers daily. Let’s talk about the importance of the fibers, what you need to know, and how to get more of it.
The vegetables, fruits, legumes, grains or nuts, are containing this carbohydrate called fiber. You can find the fiber in two different ways- the soluble way and the insoluble way. Of course, consuming a particular food can give both ways.
The soluble fiber is found in foods such as beans, oats, peas, or citrus fruits, while the soluble fiber is found on nuts, potatoes, cauliflower, or wheat flour. Also, the interesting fact about the fiber is that our body can’t absorb it. Even if the digestion process isn’t happening to the fiber, it still has a lot of benefits for our body.
What Is Fiber, What Are the Benefits, and How to Get More?
One of the primary benefits of the fiber is that it helps you to prevent constipation, relieve diarrhea, and it’s lowering the risk of colon cancer or hemorrhoids. And the benefits don’t stop here because, with the help of the fibers, you can lose weight. The fibers are giving you the sensation of fullness so that you will eat less and smaller meals. Plus, we can’t skip the part where it lowers your blood sugar levels and cholesterol.
Besides this, we don’t have a limit to the intake or an age limit for consuming fibers. Men should consume between 30 and 38 grams of fiber, women between 21 and 25 grams of fiber, and children from 19 grams until 31 grams depending on age and sex. You can start adding the fibers in your daily diet by consuming whole grains such as pasta, rice, cereals, and bread. Also, don’t forget about fresh vegetables and fruits.
Finally, add to your shopping list nuts, seeds for healthy snacks, beans, chickpeas, and lentils. You can always use fiber supplements, but it’s advisable to stick with natural foods. Also, don’t forget to drink plenty of water to helping your digestion if you consume fiber.
