Why is the human need for dietary fiber increasing in the 21st century?
For a long time, dietary fiber was considered unnecessary and was actually removed from many foods during industrial production. This led to the appearance of “refined” products like sugar, white flour, and clarified fruit and vegetable juices. At the time, these refined foods helped people compensate for the loss of energy due to physical labor. However, recent studies have shown that dietary fiber is actually essential for good health, and we are only just now beginning to understand all the ways it can benefit us. Unfortunately, today the average person consumes almost 2 times less dietary fiber than they did in the mid-1950s.
What is dietary fiber?
Dietary fiber is a type of carbohydrate that the body cannot digest. Although most carbohydrates are broken down into sugar molecules, dietary fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Dietary fiber is found in plant foods such as fruits, vegetables, whole grains, and legumes.
There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance. Insoluble fiber does not dissolve in water and it passes through the digestive system largely intact. Both types of dietary fiber are important for good health.
The benefits of dietary fiber
Health benefits of dietary fiber include:
- Aiding in weight loss
- Lowering cholesterol levels
- Regulating blood sugar levels
- Improving digestive health
- Reducing the risk of heart disease and other chronic health conditions
Read about the importance of a balanced diet
Why we need dietary fiber?
Fiber does all of these things by helping to regulate our hunger hormones, promoting satiety (the feeling of fullness), stabilizing blood sugar levels,and improving gut function.
When it comes to weight loss, fiber is your friend. Fiber helps to regulate our hunger hormones, which promote satiety and keep us feeling full after eating. This can help to reduce overall calorie intake and promote weight loss. In addition, fiber helps to stabilize blood sugar levels by slowing down the absorption of sugar into the bloodstream. This is important because stable blood sugar levels help to control hunger and prevent cravings for sugary foods. Finally, fiber is important for gut health. Fiber promotes regularity and prevents constipation by helping food move through the digestive system more quickly.
Fiber also feeds the good bacteria in our gut, which is important for overall health.
Coming soon… Why do some people have trouble digesting dietary fiber?
How to get more dietary fiber in our diets?
There are a few things to keep in mind when trying to increase your fiber intake. First, make sure to increase your water intake as well. This is because fiber absorbs water and can lead to dehydration if you don’t drink enough. Second, start slowly and increase your intake gradually. This will give your body time to adjust and prevent digestive issues like gas and bloating. And lastly, make sure to get both soluble and insoluble fiber. Soluble fiber dissolves in water and can be found in foods like oats, beans, and apples. Insoluble fiber doesn’t dissolve in water and can be found in foods like wheat bran, nuts, and dark leafy greens. Both types of fiber are important for maintaining a healthy digestive system and promoting weight loss.
Foods that are high in dietary fiber
If you’re looking to increase your dietary fiber intake, there are a few simple ways to do so. First, add more fruits and vegetables to your diet. Fruits and vegetables are naturally high in fiber and water. You can also get dietary fiber from whole grains, legumes, nuts, and seeds. Another way to increase your fiber intake is to eat more plant-based meals. Plant-based diets are typically high in fiber and low in saturated fat, making them ideal for promoting weight loss and improving gut health. Finally, make sure to drink plenty of water. Water helps to keep the digestive system moving and prevents constipation.
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