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Why Adding More Dietary Fiber to Your Menu is Essential


Mar 25, 2024

Dietary fiber has numerous benefits, including helping to maintain a healthy weight and aiding in weight loss. The main reason for this is that fiber increases the volume of food consumed, leading to a feeling of fullness. Additionally, fiber slows down stomach emptying, prolonging feelings of satiety and reducing overall food intake.

Another important benefit of dietary fiber is its role in improving digestive health. By increasing stool volume and improving texture, fiber helps prevent constipation and promotes regular bowel movements. Fiber also aids in removing carcinogenic substances from the body and improves the composition of gut bacteria, leading to overall better health.

The viscosity of dietary fiber plays a key role in managing blood sugar levels and reducing cholesterol and triglyceride levels in the blood. By slowing down sugar absorption in the intestine and promoting the excretion of cholesterol in feces, fiber contributes to better metabolic health.

Despite the recommended daily fiber intake being 38 grams for men and 25 grams for women, only a small fraction of the population meets these targets. Incorporating whole plant foods rich in fiber, such as legumes and whole grains, into the diet can help achieve these goals and provide additional health benefits beyond just fiber intake.

While isolated fiber supplements may be available, they do not offer the same benefits as whole plant foods, which contain a variety of fiber types and additional nutrients like vitamins and antioxidants. Transitioning to a diet based on whole plant foods can provide a multitude of health benefits beyond just fiber intake and is supported by extensive research as a key strategy for preventing chronic diseases.

To increase fiber intake in the diet, it’s important to focus on incorporating more fruits, vegetables, legumes, and whole grains into meals. Simple swaps like choosing whole grain bread over white bread or adding quinoa to salads can help boost fiber consumption and promote better overall health.

By editor

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