Indian According to a study by the Dietetic Association, 7 out of 10 people in India face digestive problems. Most of these people suffer from problems like constipation, diarrhea and irritable bowel syndrome.
One of the main reasons for this phenomenon is the lack of fiber in foods. According to a study by the Protein Foods and Nutrition Development Association of India (PFNDAI), around 69% of Indians consume less fiber than what is required in their daily diet. For this reason, their gut microbiome is affected. This results in digestive problems and illnesses.
According to the US Food and Drug Administration, if a person consumes 2,000 calories per day, to be healthy it is necessary to have at least 28 grams of fiber.
so today ‘health record’ I’m going to talk about fiber. You will also learn that-
How much fiber should we consume daily? What happens if we eat enough fiber? What happens if we consume less fiber than necessary?
Why is it important to have enough fiber in the diet?
We need a balanced diet to stay healthy. It should contain carbohydrates, proteins, fiber and fats. In recent years, people have become more aware of eating protein, but there is still not enough fiber in their diet.
You must have heard elders say that the root of all diseases is our stomach, if all is well then all is well. What he says is absolutely correct. According to a study published in the famous journal “Nature” in September 2021, intestinal microbes have a direct link with the immune system. Due to their imbalance, our immune system is affected, which can lead to many diseases.
How much fiber should we consume daily?
If we want to keep our gut microbes happy and stay healthy, we’ll need to eat fiber. Dietary associations around the world have different opinions on how much fiber to consume daily, but most associations recommend eating 25 to 35 grams of fiber per day.
In a 2,000 calorie daily diet, 28 grams of fiber should be consumed. If someone is consuming more calories, the amount of fiber will also need to be increased.
Fiber prevents heart disease and cancer
We also need to pay attention to the presence of fiber in our diet, as well as proteins, carbohydrates and fats. It is our immune system’s best friend and the favorite food of good intestinal microbes.
Consuming fiber maintains good intestinal health. With its help, food easily moves through the intestines without sticking. This keeps the digestive system healthy. There is no problem with inflammation in the intestines. The most important thing is that it keeps cholesterol levels under control and heart health remains good. The blood sugar level also remains balanced. What other benefits come from this, see in the graph below.
What happens when there is a lack of fiber in the body?
Due to the lack of fiber in food, the balance of the microbiome begins to be disrupted. The number of good gut microbes decreases and bad microbes increase. As a result, the immune system weakens and many diseases spread.
Due to lack of fiber, the problem of constipation increases and the stomach is not cleaned. The good intestinal bacteria do not receive their nourishment. In such a situation, they start eating the outer mucus layer of the intestines. This causes inflammation, which can cause many types of stomach-related infections and illnesses.
Prolonged low fiber intake can increase cholesterol levels and lead to heart disease risk.
What foods contain a lot of fiber?
To get an adequate amount of fiber in your food, you can follow a Mediterranean diet. In this, eating junk food like pizza, burger is strictly prohibited. In the Mediterranean diet we must include in our diet elements obtained from trees and plants. Nature always ensures that everything we eat contains enough fiber. This aids digestion and keeps the gut microbiome healthy.
Therefore, to have enough fiber on our plate, it is necessary to have a salad composed of fruits and vegetables. Bananas, carrots, turnips, tomatoes, sweet potatoes and broccoli contain a lot of fiber. Sufficient amounts of fiber are found in most fruits and vegetables. If these things are included in our food plate, there is no need to worry much.
There is, however, a list of foods rich in fiber. If you find it difficult to eat plenty of fruits and vegetables every day, you can get a sufficient amount of fiber by including them in your diet.
……………………. Also read these health-related news… 1. Health Guide – Why baldness appears: The reason is a deficiency of vitamin B-12, biotin and iron.
Hair loss is a completely normal thing. The real reason is lack of nutrients. If there is a deficiency of green vegetables, fruits and essential vitamins (D, B-12 and E), minerals (iron and calcium) in our diet, it directly affects the hair. …
2. Sehatnama – Vitamin D deficiency in 76% of Indians: Research by Harvard Medicine School revealed 9 main reasons for this.
Vitamin D is the only vitamin that our body can make itself. For this we only need sunlight. But what is surprising is that despite free access to sunlight, almost half of the world’s population suffers from vitamin D deficiency. Around 76% of Indians suffer from vitamin D deficiency. …