In the world of nutrition, there is one ingredient that stands out for its unique properties. It’s fiber. Consuming adequate amounts of fiber is important for good health. This is a type of carbohydrate that the human body cannot fully digest, but its importance in our diet cannot be overstated. For some people, it can help fight constipation, help with weight loss, and even help maintain weight loss. It is also known to lower cholesterol levels and reduce the risk of diabetes and heart disease. Even after understanding the importance of fiber, most people don’t get enough fiber in their diet. According to the recommendations, a woman should aim to consume 25 grams of fiber daily, and a man should aim to consume her 38 grams of fiber daily.
Health Shots reached out to Suvidhi Jain, lifestyle, exercise, and nutrition coach and founder of LEAN by Suvidhi, to understand how to get more fiber through your daily diet.
Why is fiber important to the body?
Fiber plays an important role in promoting overall well-being, and here’s why.
1. Promote electrolyte absorption
“Fiber may not be a nutritional powerhouse, but it’s great at promoting nutrient absorption. Among its many talents, fiber helps absorb essential electrolytes, which the body needs for optimal function. “It helps maintain the right balance of minerals,” says the expert.
2. Calms inflammation
Inflammation is at the root of many health problems, from chronic diseases to mild discomfort. Fiber acts as a natural anti-inflammatory agent, reducing inflammation throughout the body and potentially lowering the risk of a variety of health problems.
3. Regulates sugar absorption
“Fiber is a reliable ally for people who want to stabilize their blood sugar levels. By regulating the absorption of sugar in the bloodstream, it helps prevent sudden sugar spikes and dips, making it an essential part of a diabetes-friendly diet. ”says the expert.
4. Enhance insulin sensitivity
The influence of dietary fiber is not limited to limiting carbohydrates. It also helps improve insulin sensitivity, an important factor in managing diabetes and maintaining overall metabolic health.
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5. Promote digestion and control appetite
Experts say, “Incorporating more fiber into your daily diet can improve the function of your digestive system. It promotes healthy digestion, helps control your appetite, and contributes to your overall feeling of fullness.” , making weight management easier.”
6. Natural body scrubber
Think of fiber as your body’s natural cleanser. As it passes through the gastrointestinal tract, it is not itself digested, increasing the amount of stool. This not only relieves constipation, but also cleanses the gastrointestinal system as it is expelled from the body.
Also read: Fiber: Why do we need this nutrient in our daily diet?
How to get more fiber into your diet
Now that you’ve researched the benefits and types of fiber, here are some practical steps you can take to get more fiber and increase the nutritional value of your diet.
1. Change white rice to brown rice
Experts suggest, “Easily switch from polished rice to nutrient-rich brown rice to increase your fiber intake while enjoying a heartier grain.”
2. Choose whole grains over refined flour
Replace processed maida with whole grains in cooking and baking. This modification not only enhances the fiber, but also provides a wider range of nutrients.
3. Choose fruits over sweets
“Satisfy your sweet tooth by replacing sweet desserts with naturally sweet fruits. Not only are they delicious, but they’re also rich in fiber, vitamins and minerals,” say the experts.
4. Eat green vegetables
Incorporate green vegetables into your meals, such as side dishes, salads, and freshly squeezed vegetable juices. They are a great source of both soluble and insoluble fiber. Check out some of the best foods rich in fiber!
5. Swap oil for nuts
When cooking or snacking, reduce your oil intake and consider incorporating nuts as a source of healthy fats and additional fiber.
6. Experiments with legumes
Legumes such as beans, lentils, and chickpeas are the best sources of fiber. Use it in soups, stews, salads, or as a meat substitute in dishes like veggie burgers and tacos.
7. Enjoy fiber-rich smoothies
Add fruit like bananas, berries or avocado to your morning smoothie along with a handful of spinach or kale. These ingredients are high in fiber and add nutritional value to your smoothie.
8. Add chia seeds and flaxseeds
Sprinkle chia seeds or ground flaxseed over yogurt, oatmeal, or in a smoothie. These seeds are rich in fiber and also provide essential omega-3 fatty acids.
9. Add fiber supplements
If you have trouble meeting your fiber needs with food alone, consider adding fiber supplements like psyllium husk or prebiotic fiber supplements to your daily routine. Always contact your health care professional before prescribing any supplements.
Incorporating these dietary changes will lead to a healthier, fiber-rich diet, which will promote digestion, reduce inflammation, and improve your overall health. Although fiber is not completely digestible, its impact on health is undoubtedly significant.