According to a study by the Indian Dietetic Association, 7 out of every 10 people in India are facing digestive problems. Most of these people suffer from problems like constipation, diarrhea and irritable bowel syndrome.
The main reason behind this is lack of sufficient amount of fiber in the diet. According to a study by the Protein Foods and Nutrition Development Association of India (PFNDAI), about 69% of people in India consume less than required fiber in their daily diet. This affects their gut microbiome. Resulting in digestive problems and diseases.
According to the US Food and Drug Administration, if a person consumes 2,000 calories per day, at least 28 grams of fiber is needed for good health.
That's why today In 'Healthy Water' We will talk about fiber. You will also learn that-
- How much fiber should a person eat per day?
- What happens if you eat enough fiber?
- What happens if you eat less fiber than you need?
- Which foods have the most fiber?
Why is it important to have enough fiber in the diet? We need a balanced diet to stay healthy. It should contain carbohydrates, protein, fiber and fat. Over the past few years, people have become aware of protein consumption, but still don't have enough fiber in their plate.
You must have heard elders saying that the root of all diseases is our stomach, good stomach means good health. It is absolutely true. According to a study published in September, 2021 in the renowned journal 'Nature', the gut microbiome is directly related to the immune system. Due to their imbalance, our immune system is affected, which can lead to many diseases.
How much fiber should we eat each day? If we want to keep our gut microbes happy and maintain good health, we have to eat fiber. Dietetic associations around the world have different opinions about how much fiber should be consumed per day, but most associations recommend eating 25 to 35 grams of fiber per day.
A 2000 calorie daily diet should include 28 grams of fiber. If one is consuming more calories than this, the amount of fiber should also be increased.
Fiber prevents heart disease and cancer We should also take care of the presence of fiber in our food along with proteins, carbohydrates and fats. It is our immune system's best friend and the favorite food of good gut bacteria. Consuming fiber improves gut health. With its help, food moves easily in the intestine without sticking. It keeps the digestive system healthy. There is no inflammatory problem in the intestine. The biggest thing is that it keeps cholesterol levels under control and heart health is good. Blood sugar level also remains balanced. What other benefits this has, see in the graphic below.
What happens when the body lacks fiber? Not having enough fiber in the diet can cause an imbalance in the microbiome. The number of good gut bacteria decreases and the bad bacteria increases. Due to which the immune system becomes weak and many diseases spread.
Lack of fiber increases the problem of constipation and does not clean the stomach. The good bacteria in the gut are not getting their food. In such a situation, they start eating away at the outer mucus layer of the intestine. This causes inflammation, which can lead to many types of infections and stomach-related ailments.
Long-term low-fiber intake can raise cholesterol levels and increase the risk of heart disease.
Which foods are high in fiber? To get enough fiber in the diet, you can follow the Mediterranean diet. In which eating junk food like pizza, burger is strictly prohibited. In the Mediterranean diet, we have to include things derived from plants in our diet. Nature always takes care that whatever we eat should contain enough fiber. This aids in digestion and keeps the gut microbiome healthy.
So, for our dinner plate to have enough fiber, it is necessary to have a salad made of fruits and vegetables. Bananas, carrots, turnips, tomatoes, sweet potatoes and broccoli are rich in fiber. Most fruits and vegetables contain adequate amounts of fiber. If these things are included in our dinner plate then there is no need to worry much.
However, there is a list of fiber rich foods. If you find it difficult to eat lots of fruits and vegetables every day, you can get enough fiber by including them in your diet.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
