5 big benefits of fiber

5 big benefits of fiber
5 big benefits of fiber
Anonim

Fiber is an indispensable part of a he althy diet. They are extremely important for the functions of the gastrointestinal tract, on which a number of other systems in the body depend. According to a study by the American Academy of Nutrition and Dietetics, each person should get an average of about 14 grams of fiber for every 1,000 calories.

Fiber supports the good bacteria in the intestines, controls their peristalsis, contributes to the release of toxins, defecation, also has an indirect positive effect on the cardiovascular system, fighting bad cholesterol.

According to the prestigious Lancet journal, which analyzed metadata from other studies in 2019, consuming between 25 and 29 grams of fiber per day was associated with up to a 30% lower risk of mortality caused by cardiovascular disease and complications.Researchers note that most people traditionally get about 20 grams of dietary fiber, which is lower than needed for good he alth outcomes, writes livestrong.com.

Fibers are divided into soluble and insoluble Soluble dissolves in water and forms a gel-like material. They can help normalize and maintain blood sugar levels. They also play an important role in cholesterol control. These water-soluble fibers include oats, peas, beans, carrots, apples, citrus fruits, barley.

Insoluble fiber can be beneficial for people who suffer from constipation and irregular bowel movements because it helps move food residues in the intestines and push them out. Among the water-insoluble fibers are whole grain flour, wheat germ, legumes, potatoes, cauliflower, nuts.

What are the top 5 reasons why we should focus on eating more fiber every day?

1. Fiber is good for the intestines and digestion

One of the most important reasons to increase your dietary fiber intake is that it stimulates the good functioning of the gastrointestinal system, has a beneficial effect on the beneficial bacteria in the intestines and nourishes them.

Among the foods richest in prebiotic fiber are bananas, onions, leeks, garlic, asparagus, artichokes, beans, barley.

2. Fiber contributes to better cardiovascular he alth

Soluble fiber lowers cholesterol, thereby participating in the prevention of various diseases and accumulations on the blood vessels. Blood pressure is lowered, the function of the circulatory system is improved. Inflammation in the body, which indirectly causes cardiovascular diseases, also decreases.

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