are a nutritional component that is really essential for metabolism, absorption of nutrients, maintenance of blood sugar, weight loss, as well as a number of other processes in the body. However, they are often underestimated and not present in sufficient quantities on the menu. This can cause some manifestations in terms of he alth.
Research published in the American Journal of Lifestyle Medicine shows that most people do not get the recommended 28 grams of fiber per day. This has a very negative effect on overall he alth.
How do you know you're not consuming enough fiber?
One of the most obvious signs of dietary fiber deficiency is constipation.Fibers contribute to the normal movement of the intestines and the removal of food waste and toxins from them. Fiber has the property of softening stools, helping them to pass more easily through the colon.
A low-fiber diet can slow down metabolic processes and bowel movements, as well as worsen the condition and number of beneficial bacteria in the gut. A lack of fiber can also make you feel hungry faster than normal, which means you'll be tempted to snack more often. This can lead to weight gain. Fiber gives a long-lasting feeling of satiety, which prevents you from reaching for excess calories.
Fiber slows the absorption of carbohydrates, which controls blood sugar. They are also important for cholesterol control, as they reduce its levels along with the risk of its deposition in the vessels. That's why it's important that your diet is rich in fiber. Without them, cholesterol accumulates in high values in the body.
Adding more fiber to the diet is very important. It's not as hard as many people think. It is enough to emphasize vegetables, whole grains, nuts. Make vegetables an integral part of every meal of the day. This will help you not only maintain good fiber levels in your body, but also keep you full, with more energy, and a slimmer waist.