The consumption of a high fiber diet produces fermentations at the intestinal level that improve the composition of the microbiota. However, do you consume enough?
Fiber is one of the essential nutrients when we talk about intestinal health. It has a close relationship with the diversity of the microbiota and with the prevention of complex diseases in the medium and long term.
Adequate fiber intake can reduce the incidence of type 2 diabetes, as detailed in a study published in Nature Reviews Endocrinology. Likewise, the scientific literature associates its consumption with a greater feeling of satiety.
Therefore, its optimal consumption can reduce constant pecking between meals and, in turn, the risk of obesity. Now, do you consume all the fiber you need? We invite you to discover it in the following space.
Foods Rich In High Fiber Diet
Whole grains and fruits and vegetables are foods with a high amount of this nutrient. Its consumption is highly recommended when we talk about intestinal pathologies.
However, at present, the intake of products made from refined flours is frequent. During the processing of the grain, a large part of its fiber is lost and, therefore, of the beneficial properties of this product.
The consumption of green juices or fruit smoothies also proliferates instead of the use of pieces of fruit as such. The fact of crushing the vegetables can lead to a loss of the fiber of the same, which ends up affecting its nutritional value.
For this reason, the regular consumption of raw fruits and vegetables is recommended, between meals or with meals in the form, for example, in recipes such as salads.
Fiber and constipation
Fiber is a beneficial substance when it comes to improving intestinal transit. It allows us to increase the size of the fecal bolus and stimulate its motility. Therefore, the consumption of whole-grain cereals is recommended to all those who suffer from this ailment.
On the other hand, the fiber, on many occasions, produces fermentations at the intestinal level. These give rise to changes in the microbiota that result in an improvement in the state of health. Currently, the organisms of the intestinal flora are related to a multitude of organic processes.
These organisms are even linked to mental health and the risk of depression. Besides, they are associated with the absorption of nutrients and with pathologies of the digestive tract, such as diarrhea, constipation, and flatulence.
It is essential to reduce the consumption of the process.
In addition to containing several simple sugars and high trans fats, ultra-processed foods lack fiber. This diet high in sugar and fat can contribute to the appearance of unfavorable changes in the microbiota. Therefore, the risk of complex diseases in the medium and long term could be increased.
Although carbohydrate consumption may be necessary and positive for the proper functioning of the body, it is essential to resort to fresh food. In this way, potatoes, brown rice, sweet potatoes, among others, can offer us a good amount of quality hydrates (low glycemic index) along with vitamins and fiber.
However, other foods, such as pasta or bread, are made from refined flours whose fiber and vitamin content almost disappears. These foods also produce a lack of control of the glucose curve and pancreatic stress due to its rapid absorption.
Recommended Daily Amount Of Fiber
The World Health Organization (WHO) recommends consuming between 25 and 30 grams of fiber a day. These needs may increase in people suffering from some intestinal pathology or transit problems.
On some occasions, supplementation with prebiotics that helps stimulate intestinal fermentation can also be considered. The latter to produce positive alterations of the microbiota. Of course, regular consumption of yogurts and foods high in fiber are two safe values when we talk about health these days.
Do you consume enough fiber?
It is possible that, due to the high amount of processed products to which we are exposed, the fiber intake is less than recommended. Therefore, the general recommendation is to increase the consumption of whole grains, fruits, and vegetables to improve intestinal functions.
However, we emphasize the need to carry out a varied and balanced diet that contains all the nutrient groups. Regular exercise and water intake are other fundamental pillars when it comes to health.
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